SQUATTING FOR BEGINNERS

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3 Easy Tips for Better Squatting Form!


Benefits of Squatting

Exercise:


Sports play an important role in human life, as it is what guarantees him to live in a healthy manner, avoiding the dangers of various diseases. Sports activates blood circulation, and removes toxins and waste from the body in the form of sweat, after making muscular effort by doing various exercises,  It also burns fat and grease in the body, gives a harmonious shape to the body, and shows muscles in an attractive way.

[1] Sports is considered by some as a lifestyle, as it occupies a large part and an important space for them, and it must be practiced regularly and continuously to benefit from it.

[2] There are exercises.  Various, including jumping, rope skipping, push-ups, arm exercises, stomach exercises, in addition to squatting exercises.  Squatting is a common session that everyone does everywhere, and was inspired by an exercise called the squat, and the focus is on the lower body parts, such as the abdomen, pelvis, legs and hips as well.

Squatting:

[3] Squatting is one of the exercises that  It can be practiced in different forms and methods depending on the desired goal;  Where it can be practiced without tools to improve body fitness in general and tighten the muscles affected in this exercise, and it can also be practiced in the way of bodybuilders, by carrying iron between the neck and the upper part of the back, and weights are placed according to ability, and this increases the efficiency of the exercise but increases  It is also difficult.

[4] The squat is also used in the game of strength (Powerlifting), where players compete for the amount of weight that each of them can carry with only one repetition (One Repetition Max).

Squatting without equipment:

[5] Squatting without equipment is beneficial.  Of this type of squatting exercises to achieve fitness and flexibility of the body, in addition to tightening the muscles of the buttocks, leg, stomach, and lower back mainly, and gives strength to these muscles, and this type of squatting exercises is relatively easy, and it is preferable to repeat it from 20 to 30 times,  As follows:

[6] Spacing the legs and knees with a small distance before going down, with the legs open at a slight angle so that together they form the letter V in english .  Placing the hands on either side of the body, or extending them in front of it while doing the exercise.  Go down using the buttocks, as if the person wants to sit on a low chair.  Keep the back straight while descending with the chest open.  When the thigh forms a right angle with the lower part of the leg (the leg at the quadriceps part is parallel to the floor), or it forms a smaller angle, the rise must start again;  Focusing on pushing only the buttocks and leg muscles, and this is considered to be the end of the exercise as one of the squats. 

Tips :

You should take the right posture and be careful while doing this exercise, and some tips about it:

[7] This exercise requires the correct proper standing, relying on the muscles of the thighs to go down and the muscles of the buttocks and the whole leg to go up.  Maintain a straight back and broad chest throughout the descent and ascent.  Do not go beyond the knees to the level of the toes. 

Risks:

Risks from the dangers of this exercise if it is not performed correctly:

[8] injuries to the knee (such as cartilage wear);  If the knees go beyond the level of the toes.  Pain in the leg joints in the event of not warming up before exercise, and the excessive speed in its performance.  Tighten the lower back muscle, stomach, or both, which is not required of this exercise. 

Squatting exercise for bodybuilding or strength game.

This type of squatting exercise is used to achieve strength for the body, in addition to tightening and amplifying the muscles of the buttocks, leg, stomach, and lower back mainly.  The weight (Barbell) is placed between the neck and upper back (on the trapezius muscle) and is held with the hands comfortably open to the shoulders.  Spread the legs and knees a little distance before going down, with the legs open at a slight angle so that together they form the letter V in english .  Go down using the buttocks, as if the person wants to sit on a low chair.  Keeping the back straight while descending with the chest open.  When the thigh forms a right angle with the lower part of the leg (the leg from the quadriceps part is parallel to the ground), or a smaller angle is formed, the climb must start again;  Focusing on pushing the buttocks and leg muscles only, and it is preferable to perform it 8 to 12 times.

  Tips :

You must take proper posture and be careful while doing this exercise, and some tips to avoid injuries:

[10] This exercise requires the correct proper standing, relying on the muscles of the thighs to go down and the muscle of the back and the whole leg to ascend.  Maintaining a straight back and a wide chest throughout the descent and ascent period, and this is very important.  Do not go beyond the knees to the level of the toes.  Wear a sports belt until you master the exercise.  Not relying entirely on the strength of the lower back when climbing with weight.  Always maintain the strength of the muscles of the lower back and stomach by continuing their exercise. 

Risks

The chances of getting injuries multiply when using weight, and the injuries may be severe and permanent, so caution must be taken when doing this exercise, and not to gain weight unless it is ascertained that the body is able to lift it.  Among the potential risks and injuries in this exercise:

[11] herniated discs in the vertebrae of the back, especially the lower ones;  This happens if the weight is heavy and the person puts all the pressure on the lower back in carrying it instead of the buttocks and leg muscles.

  knee injuries (such as meniscal wear);  If the knees go beyond the level of the toes. 

A tear in the muscles near the hip if the legs are overextended. 

Neck pain and the possibility of a herniated disc in its vertebrae;  This is in the event of weight gain and weakness in the trapezius muscle. 

stomach muscle hernia;  If the weight is heavy and the person puts a lot of pressure on the stomach muscles.  Pain in the leg joints in the absence of warm-up before exercise, and excessive speed in its performance.

Resources :

“Top 10 Fitness Facts”

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