The Beginner’s Guide To A Perfect Squat
Things You Need To Squat
Comfortable clothes Training shoes Headband and/or hair band
How To Squat Properly
Step 1: Starting Position
Stand tall, with your back straight, feet a little more than hip-width apart and in a straight line, toes pointing slightly out (about 5-20 degrees), shoulders relaxed, and chest lifted. Look straight, with the arms extended in front of you, and squeeze your glutes so that your pelvic region is in symmetry with the imaginary straight line drawn from your left foot to the right. Step 2: Start Squatting
Look straight ahead, keep your back straight, and engage your core. Inhale, push your buttocks out, and start bending your knees. Your weight should be on your heels and NOT on your toes. Step 3: Full Squat
Push your buttocks out and look straight ahead. Sit down with your body weight on your heels. Your knees should not overshoot your toes. Go down until your hip joints are lower than your knees. Yes, this is the correct full squat. If your hip joints are not below the level of your knees, it’s a partial squat. Step 4: Hold
Keep your arms in front of you or grasp your right wrist with your left hand, and look straight. Make sure your pelvic region is in alignment with the toes, and your knees are not overshooting the toes. Your hips need to be pushed back, core tight, and glutes squeezed. Hold this pose for 3 seconds. Step 5: Getting Back Up
Exhale and start getting back up. Keep the body weight on your heels, shoulders pinched backward, and chest up. Push your hips forward and squeeze your glutes. Keep your legs straight. Step 6: Repeat
Again, inhale and go down to the squat position. Hold for 3 seconds, and come back up. Tip: Be slow when you are learning how to squat. There’s no hurry. Squatting correctly is more important than doing 3 sets of 30 squats. So, you see, squatting is not rocket science. You just need to be patient, observant, and open to unlearn the wrong squatting technique that you were following. Now, before we move on, I would like to introduce you to the advanced level of squats. You can do these exercises as part of your full body exercise routine, but make sure you do them correctly.
8 Squats For Full Body To Burn Calories
1. Pulse Squat
Target Quads, hamstrings, hip flexorsi XMuscles in the arm, hand, leg and foot that help bend a limb or another part of the body by contraction. , glutesi XA group of three muscles that primarily make up the buttocks important for carrying out basic bodily movements like walking and standing. , calves, adductors, and core. Duration – 7 mins Steps
2. Explosive Squat
Target Quads, hamstrings, hip flexors, glutes, calves, adductors, core, lats, biceps, and neck muscles. Duration – 7 mins Steps
3. Squat Jump Forward And Back
Target Quads, hamstrings, hip flexors, glutes, calves, adductors, chest, and core. Duration – 10 mins Steps
4. Plie/Sumo Squats
Target Adductors, quads, hamstrings, hip flexors, calves, core, and back. Duration – 5 mins Steps
5. Squat With Bicep Curls
Target Quads, hamstrings, hip flexors, glutes, calves, adductors, chest, core, back, biceps, shoulders, and wrist extensors and flexors. Duration – 7 mins Steps
6. Squat With Overhead Press
Target Quads, hamstrings, hip flexors, glutes, calves, adductors, chest, core, back, biceps, shoulders, and lats. Duration – 10 mins Steps
7. Barbell Sumo Squat
Target Shoulders, glutes, lats, lower back, abs, quads, chest, triceps, biceps, hamstrings, calves, adductors, hip flexors, wrist flexors and extensors. Duration – 10 mins Steps
8. Goblet Squat
Target Glutes, core, quads, hamstrings, lower back, and shoulders. Duration – 7 mins Steps These are the 8 different variations of squats that you can do to tone your body and shed the fat. As you practice more, you will get better, and squatting will become easier. Here’s a list of benefits that you get by squatting regularly.
Benefits Of Squats
Help burn the fat. Tone the muscles. Build muscle strength. Make real-life activities much easier. Improve stamina. Prevent injuries. Help flush out the toxins. Improve blood circulation. Help to get rid of cellulitei XNon-malignant fat deposits that lie beneath the skin and create a dimpled and lumpy appearance. . Increase flexibility. Help build core strength. Improve posture. Strengthen the bones and joints.
How many calories will I burn by squatting? Use this simple formula: number of squats * your body weight (plus dumbbells’ weight if you are using them)* 0.096. This will give you how many calories you can burn by squatting. Is doing squats bad for your knees? Yes, if you do it incorrectly. Squats should be done properly to prevent knee or back injuries. Follow the instructions given in the article to find out how to squat correctly. How do squats help with lower back pain? If you are suffering from lower back pain, talk to a doctor to find out if you are allowed to squat or do any other exercise. Lower back pain should be treated with regular physiotherapy, yoga, medical treatment. How do squats help in weight loss? Squats burn a considerable amount of calories, which helps shed the fat and build muscle. As you build muscle, your metabolic rate improves, which, in turn, helps burn the stored fat.
