If you are one of the women who is not clear how to do squatsthis note will be of great help to you because we will tell you the correct way to do them.
One of the most basic exercises in a sports routine is the squat. This movement turns out to be very good for lifting buttocks and legs, as well as strengthening muscles and burning calories. The bad thing is that if they are done incorrectly, they can be risky for the health of the knees, so to get the most out of it but avoiding injuries and damage to the body, we show you the proper way to do the famous squats.
So that you have it clear and learn an exercise routine at home for women or become hard doing squats, then we will tell you what you should know to perform them and that they work very quickly:
how to do squats
It is one of the exercises for beginners but that even high-performance athletes perform. Although you already know the dynamics and mechanics, it would be worth taking into account these technical and physical tips that will help you squat correctly and avoid possible injuries:
- Always keep your head in a horizontal position.
- Your feet should be shoulder width apart.
- During the flexion, the knees should not exceed the tips of the feet. That is, your buttocks should not touch the floor.
- Never bend your knees too much until you feel pain.
- For the exercise to work, contract your gluteal muscles.
- The most recommended is to do three series of 10 repetitions.
How to do jump squats
You have to know that this is an explosive exercise and in which you will sweat a lot, but it is also important to tell you that injuries can easily occur. The indicated form for these squats is aligning the feet at the same distance and keeping them apart but in line with the shoulders. Imagine that the tips of your feet should be facing outwards forming an angle of 45º. Later, begin to lower yourself by doing the squat, but always keeping your back straight and your knees at a 90º angle. Once you are in the squat position, push very hard to jump. Try to do in beginner mode two repetitions with 10 jumps.
How to squat with weights
This is a dynamic in which a slight movement with the hip must be made to avoid losing balance or sustaining an injury. The hips move back and down, while your chest remains upright (front facing) and your body weight falls lightly on your heels. Also try not to bend your knees too much and that they do not exceed the tips of your feet, as this would cause you to suffer muscle injuries.
How to do barbell squats
For a good muscle strengthening workout, this can be a great exercise. Be very careful about choosing the exact weight you can carry on the bar and always keep your back straight. The best way to do this move is this:
- Start by slightly separating your legs. There make sure they are at the same level as your shoulders.
- Make sure the bottoms of your feet are about 30 degrees out.
- Once you have reached this position, lower your body by performing the squat in a smooth and delicate way.
- Check that your knees do not protrude from the position in which the tips of the feet are, this is the most common mistake when practicing this exercise.
At Vibra we want you to reach the state of form that you like and for this reason, we show you the top exercises at home to lose weight and tone up. Do not forget to share the note in all your social networks.