Mention the exercises to help develop the third round as quickly as possible. Surely many people think of Squat right next to training sessions with a treadmill or exercise bike. And also a lot of people think this movement is simple. You just need to sit down and stand up. This is also the reason why the rate of mistakes when practicing this pose for beginners is more than 90%. For that reason, in today’s article, we will introduce the best way to do this exercise.
The squat technique for beginners
To do this exercise correctly, there are a few things to keep in mind throughout the exercise:
- Back always straight, eyes straight.
- The chest is enlarged, the shoulders are wide, and the belly is squeezed.
- Knees open to the sides.
- When you sit down, push your hips and butt back.
- Put the focus on your heels, slightly lifting your toes off the ground.
- When standing up, tighten your glutes and lift your buttocks.
Also, don’t forget to breathe throughout the exercise. Breathing properly will help you stay strong. Thanks to that, you can improve the exercise efficiency. So when you squat down, take a deep breath in through your nose. When you lift yourself back up with your buttocks, exhale through your mouth.
Squat the most standard way
Squats are a great move and require the practitioner to use most of the muscles and joints such as the hip and knee joints. Therefore, let’s refer to the following instructions on how to perform the most basic posture.
Stand up straight with your feet shoulder-width apart. Toes facing out. Hands interlocked and placed in front of chest. Squeeze your stomach tight and chest open, puffing your chest forward. The shoulders extend to the sides.
Slowly squat down, while pushing your hips and butt back. But the back is still straight, absolutely do not bend it back. Lower yourself until thighs are parallel to the floor, stop. Be careful not to let the knee go beyond the toes. Hold this position for 1 second to increase exercise efficiency.
Squeeze glutes and push back upright. When standing up, you squeeze your buttocks to continue to squeeze your glutes, not when you stand up.
In addition to sitting with your feet equally wide, you can place your feet parallel to each other and only one toe apart. This is called the Small Foot Squat. Or keep your feet open to allow shoulder-width apart, with toes facing out. This exercise is called the Sumo Squat.
After practicing the correct basic posture, you should use more dumbbells to increase the effectiveness of the exercise. You can hold more weights in front of your chest or place them on your shoulders. Exercises with extra weight always help muscles activate at a higher level. As a result, you will reach your goals faster.