Content

• Advice
• Warning
• What you need

Lower yourself in a controlled manner. While lowering, push your hips back. Do it as slowly as possible while keeping your shin upright, heels on the floor. From a low position, push yourself up with your body weight on your heels, keeping your balance by leaning forward if needed.

• If possible, lower your body until your hips are lower than your knees. If you are new to training, you may not be flexible enough to lower that way. Keep practicing to reach this level.
• Inhale as you lower yourself. Exhale as you push yourself up.
• Look forward when squatting to keep your posture.
• Straighten arms forward for balance. This pose also helps you keep your shin upright.

Repeat. If you are new to practicing, try to do 10 reps. When you are strong enough, you can do 15-30 reps at a time. Practice 1-3 times. Remember to rest between sessions. advertisement

Method 2 of 4: Squat with barbells

1. 

   Position the bar behind your head, with the weight on your upper back. Place your shoulders below the bar so that it is across the trapezoidal muscles. The trapezium muscle is the muscle located along the upper back and between the shoulders. You should position the bar on top of the trapezoidal muscles, Not on the neck. Hold the bar in a position you feel comfortable with, usually about 15cm from each shoulder. If this is your first time squatting with dumbbells, then attach the dumbbells to the bar to learn how to do the moves first.
   • Lift the dumbbells off the stand. Then move forward or backward one step, otherwise the stand will interfere with your movement.
   • There should always be a follower when you squat! This is especially important when you lift weights off the shelf or put them back on.

2. 

   
   
   Bend your knees and lower your hips as if you were "sitting" in an invisible chair. Look straight ahead, keep your back straight and chin up throughout the movement. Keeping your spine straight, bend your knees as if you were sitting in a chair. Keep your heels on the ground.
   • Don't let your knees slide forward.
   • Do not bend or bend your back forward or backward.
   • Head up and stiffen shoulders.
   • Just lower yourself so deeply that you are comfortable. You should be able to lower yourself up to the seat level when you feel better.

3. 

   Squeeze your abs as you squat. Squeeze your abdominal muscles and keep your lower back in a nearly neutral position. Keep your abdominal muscles tense and tight, with your back as tight as possible in a neutral position. For most people this means the lower back is slightly arched. Be sure not to let your quads fall lower than parallel to the ground (hips and knees horizontally) throughout the range of motion.
   • Regularly focus on tightening your abdominal muscles throughout this movement. This is your body's way of supporting you with weight.
   • Keep weight distribution on your heels with your shin upright.
   • Avoid moving your hips forward when exercising. This will tilt the pelvis and reduce the impact on the glutes.

4. 

   
   
   Push up straight, lift hips forward to return to starting position. From a low position, push yourself up with the weight in your heels, lift the weights while maintaining a correct and secure posture. Use almost every part of your body as you straighten your legs, get up slowly, and keep the weights balanced.
   • You must keep your back straight. Don't Let your spine curl throughout the exercise.
   • Focus on using your glutes to push your body up without using your back.
   • Try to perform a smooth movement, move smoothly to avoid injury.
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Method 3 of 4: Perfect your posture

1. 

   Keep your knees still. Don't let your knees push or "pull in" during the exercise. This is bad for the knee. Actively Push your knees in the correct position throughout the squat to make sure it is not out of place. You will need to keep your knees mostly still, flexed, but kept mostly in place throughout the exercise. If you feel you have to use more glutes then you are doing the right exercises.
   • Focus on keeping your knees out, putting your weight into your heels instead of toe.
   • Never let your knee slide over your toes as this increases the risk of damage to the tendons and ligaments of the knee.
   • The knees can move forward slightly when you sit down, but no problem - just keep them on your feet and behind your toes.

2. 

   Breathe in as you lower and exhale as you stand up. This is the most effective use of your body's natural breathing, allowing you to get the most amount of air and make the squat move smoother.
   • In general, inhale when you "start" an exercise, like a stretch. Then breathe out when you exert yourself a lot.

3. 

   Warm up to avoid injury. Like any sports activity, muscle warm-ups and stretches are essential to avoid muscle tension or injury. Warm up first by increasing your heart rate and then follow the instructions below to do a warm squat with a very light weight.
   • Static and dynamic stretching: Static stretching is a stretch when you hold a position for a certain amount of time (usually 15-30 seconds). Dynamic stretching requires controlled movements over different ranges of motion. Dynamic stretching is sometimes recommended because starting with motor can reduce the risk of injury. Shoulder lifts, light kicks, sumo squats, leg swings, and knee bends are great examples of dynamic stretches..
   • If you're new to squats and weights, start with without dumbbells - or use a bar without a bar.
   • If you are more experienced or find dumbbells without dumbbells too light, you can install dumbbells for your strength. If you can adjust the height of the stand, bring it to a height below shoulder level, to armpit level. Do not use too heavy weights as you could injure yourself.

4. 

   Do dumbbell squats for muscle growth if you haven't been able to squat with barbells yet. Stand in front of a sturdy chair with no armrest or heavy mechanical tool box. This is a great exercise for beginners. Hold a dumbbell in each hand, straightening your arms at either side of your body. If you're new to squatting, choose 2.5kg dumbbells. As you get better, you can gradually increase your weight.
   • Feet shoulder width apart, feet slightly open.
   • Bend your knees. Move your hips back and slowly lower yourself until your butt is near the chair, then stand back up.
   • Don't tighten your knees. Always relax your knees and do not let them slide over your toes. You will feel a lot of fatigue in the thighs instead of the knees.

5. 

   Combine shrugged posture. Holding a dumbbell or dumbbell, use both hands to hold one end of the dumbbell so that it hangs vertically towards the floor. Squeeze your abs during the squat; Using your abs will help you maintain balance.
   • How to place the foot. Your feet should be a little wider than shoulder width apart, and spread your knees / legs wide so that your feet are turned at a 45 ° angle. This movement is based on a ballet posture called "curl."
   • Lift your heels off the floor. Balance on the soles of your feet and bend your knees.
   • Slowly lower your body. Keep your back straight and your hips below your shoulders.
   • Keep your knees behind your toes. Don't let your knees slip through this position!
   • Slowly push the body up. Lower your heels as you stand up.

6. 

   Squat with dumbbells in front of you to develop new muscle groups and grip. This is a variation of the basic squat, holding the bar in front of you instead of behind your head. Place the bar below your neck and across your chest, parallel to the collarbone. Hold the barbell from below, in a position you are comfortable with, usually about 15cm from each shoulder.
   • Stand with your feet shoulder-width apart, flat on the ground. Position your body below the bar and bend your knees slightly. You should evenly distribute the weight across your legs throughout the exercise. The toes of the feet opened slightly, not straight forward.
   • Look straight ahead, keep your back straight and bend your knees, keeping your heels on the floor. Make sure your quads are parallel to the ground throughout your range of motion.
   • Lower yourself in a controlled manner so that your thighs are almost parallel to the floor. Don't lower yourself deeply through the parallel. Distribute your weight to your upper thighs, heels, and the top of your foot, not letting your toes or knees bear any force.
   • Push yourself up with heel support. Always have a stiff upper body.

7. 

   Do squats with head lifts for more muscle growth. If you want to challenge more, this exercise will fulfill your desire. If you are not ready to lift heavy weights, use an unloaded bar or very light weights only. For the best effect on exercise, be sure to keep your body upright - don't lean forward or lean back.
   • Using a wide grip, raise the bar overhead with your elbows locked.
   • Push your shoulder blades together and center your muscles.
   • Look straight ahead, keep your back straight and bend your knees, keeping your heels on the floor.
   • Tuck in your belly and keep your lower back in a nearly neutral position (a slightly arched back may be unavoidable).
   • Lower yourself in a controlled manner so that your thighs are almost parallel to the floor. Push your shoulders back and keep your weight on your heels.
   • Push yourself up with heel support. Always have a stiff upper body.

8. 

   Do not change the posture of the upper body and step alternately with each leg. Start into a slack with one foot in front of the other, knee flexed, and the other leg straight behind. Later...
   • Keep your spine straight.
   • Lower your hips down so that your back knees touch the ground.
   • Bend the front knee at a 90 degree angle.
   • Push yourself up with the support of your front heel, keeping your back straight.
   • Repeat with the other leg.

9. 

   Lower the bar a bit below your shoulders and do a regular squat to train new muscle groups. Lower the bar a few centimeters lower than the shoulder and then perform a regular stroke. This move trains your quads more than hamstrings, often referred to as the "low hand dumbbell" squat.
   • You can also straighten your arms to a much lower position, and hold the bar at knee level. From that position, stay in the same posture - but with your arms stretched low, the weights will hit the floor between beats.
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Advice

• The up and down moves in squats should be slow and controlled (unless you have been instructed by a trainer or exercising for a specific purpose and know what you're doing). When you lower yourself, don't just "drop it" and let gravity do the job. Likewise, pushing yourself up is like getting up, never jumping up.
• Keep your back in an upright position when squatting. When your body approaches a parallel position, squeeze your buttocks and thighs to stand up.
• Focus your weight on your heels, push your butt back and look forward.
• To do the right thing, squat without weights facing the wall, with the top of your feet a few inches from the base of the wall. Here's how to correct your posture if you tend to lean forward.
• If possible, install a support bar below the dumbbell rack to catch the dumbbells in case you cannot return the dumbbells to the rack. Instead of falling over with the dumbbells, you will simply sit on the floor and the weight is caught by the support bar.
• A knee brace is a bad idea. They put pressure on the fluid inside the knee where the cartilage disc is located, which in turn can exert too much pressure on the cross ligaments.
• Rumor has it that doing squats helps your butt grow bigger. However, the size and shape of the buttocks are determined by genetics.

Warning

• Squats can be very dangerous exercises if done wrongly. NEVER bend your back abnormally or let your knees fall forward.
• Never bend your back. If you keep your back straight, the weight will be on your legs. But if you bend your back, all the weight goes to the upper body and the lower part of the neck, which are parts Not available way to support weights.
• Don't "bounce" out of the squat position. This happens when people try to take advantage of the inertia when lowering to aid in the initial push. This action puts great pressure on the knee joint and can cause long-term injury. If you swing too hard, the knee joint may dislocate. Exactly squat is the move to sit back, not really sit down.

What you need

• Free weight (optional)
• Dumbbells or dumbbells (optional)
• Weight rack (optional)
• Followers