Another of the fundamental exercises for any athlete or to increase muscle mass I am always amused when I get in the gym to some breaking out in exercises focused on muscles of the torso – body, chest, arms – but they have extremely thin legs, disproportionate if compared to the muscles of the waist up. These are people who do not train legs or perform loose routines, to say they did, and clearly are not people who believe in the magic of the squat. In principle, I think it has to do with the squat is not a simple exercise: you have to learn to perform a correct squat; well done, it is a strenuous exercise, one is drained, and two days later one cannot even bend down to tie his shoes on how he is. However, it is one of the four fundamental exercises that one should always include in the gym routine (unless it is due to injury or some special condition), the others being bench press, deadlifts, and pull-ups.
The squat not only works quad (quadriceps), hamstrings (hamstring or “biceps of the femur”) and calf but also generates a total anabolic condition of the body. This means that when performing squats, one not only exercises the legs but also favors the upper part of the body. To me, the squat, in all its variants, has always cost me. However, I do not deny the benefits that it brings. Simply make several sets of air-squats to warm up and raise the heart rate; incorporate goblet-squats as part of a high-intensity workout; perform them with the bar in front or resting on the trapeze, or varying positions – with more open or closed feet; all the options yield great results.
I do not tire of repeating: I have never liked doing legs in the gym, however, for health reasons of my knees and to improve the condition for sports, I do it and, although they have never been my strong point, I feel like it. At this moment I am in a stage of evaluation and improvement of my technique/form, so I am training more series of different versions, with less weight to be able to descend to a point inferior to parallel (thighs parallel to the floor).
Part of that is thinking and analyzing the benefits to the body of an exercise like the ‘normal’ squat. First of all, you have to learn the technique well to avoid injuries and get the most benefit from this exercise. It is good to review the basics, and I do watching videos of people who know a lot more than me. Much attention to the posture, placement of the feet and hands, where to rest the bar, the inclination of the torso at the time of descending, how far to descend, etc. Here’s how to do the right squats movement. You need to do the correct squats for maximum results! Squats are one of the easiest and most effective sports to make the body stronger and healthier than that, if you do squats regularly and correctly you can make your buttocks and abdominal muscles tighter.
To get the maximum benefit from squats, you have to do squats in the following way.
Squat 90 Degrees
The right way to do squats is to squat 90 degrees. For those of you who do squats to get tight buttocks. For beginners, you can place a box at knee height, when you squat, the buttocks must touch this box then stand back. Repeat this step until you can do squats without needing help boxes.
When you are going to squat, unconsciously your back will bend. This body position is not right, for that you need to pay attention to the shape of your back during squats. Bending when squats can increase the risk of injury. Don’t Do the Same Squats Movement Doing the same movements when exercising will not make other areas of the body move. For this reason, if you have mastered a squats movement, try to do other squats such as increasing the distance of your legs that can make your thigh muscles more trained with this model squats.
To give more play to the body and of course can train the hand muscles, you can use a lightweight barbell when doing squats. When you get used to lightweight barbells, try switching to a heavier barbell, the more weight the barbells you use during squats will make the calories burn faster!
Rests on Heel
When you do squats, don’t rely on your toes because the risk of injury will be even greater. Relying on the heel by focusing squats by pushing the waist back which will automatically make the body rest on the heel.
Leg Position Must Be Right
When you do a squat and stand up motion, try to position your legs, especially in the same position. Do not allow the knee to move inward because it can make excessive pressure on the knee muscle which can cause knee injury. The knee is constantly moving inward due to the inner and outer thigh muscles that have not been strong enough to train the inner and outer thigh muscles.
Now, as for the benefits of the squat, for me, they are the following:
1. They create an anabolic condition, which stimulates the regeneration of tissue and muscle, and their growth. And yes, this helps burn calories, in an industrial way.
2. It is a functional exercise that strengthens muscles useful for daily tasks such as getting up and sitting, walking, lifting or pushing objects, etc.
3. It helps to avoid injuries by strengthening the muscles that surround – and protect – bones, tendons, ligaments, and joints of the ankles, knees, and hips, among others.
4. Improves mobility and balance, thanks to the exercise and strengthening of vital muscles for different movements.
5. Strengthening legs, abdomen, calves and back definitely helps in sports.
6. Exercises strengthen and tones abdomen and buttocks because nobody is interested in improving these parts of the body. These are just some of the benefits I have obtained from doing this exercise. The main thing is to include it in the routine, do it well -no matter if you start with little weight- and be constant.