Squats are one of the main exercises not only in morning exercises, but also in bodybuilding, powerlifting, and also in the preparation of athletes. When doing squats, the quadriceps muscle of the thigh, gluteus and gastrocnemius muscles are involved. At first glance, the exercise itself is quite simple: you need to sit down, and then stand up, returning to a standing position. However, it is important to do the squats correctly.
Instructions
Step 1
There are various options for squatting, including using dumbbells or barbells to increase the effectiveness of the squat. Depending on the different ways of doing squats, the emphasis is on different muscle groups. For example, squats on both legs engage the thigh muscles; toe squats activate the work of the calf muscles; one-legged squats alternately strengthen the muscles of the buttocks.
Step 2
We stand straight, feet shoulder-width apart. Hands can be spread apart or kept on the belt. Keep your back straight. Contracting the abdominal muscles, bend the knees, leaning on the entire foot. In time with the squats, you can stretch your arms in front of you, or bring them behind the back of the head, or raise them on the sides along the body. Slowly return to the starting position while standing and repeat the squats. This exercise strengthens the muscles of the thigh and lower leg.
Step 3
The starting position is similar to the first option. The only difference is that in this exercise, when squatting, we do not focus on the entire foot, but only on the toes. This squatting technique uses the calf muscles.
Step 4
Another option for squats. We put our feet shoulder-width apart, knees out. Hands can be placed on the belt or spread apart. From this starting position, we perform squats. At the same time, the deeper the squat is performed, the better. This type of squat strengthens the inner thigh muscles.
Step 5
The main goal of squat exercises is to increase your strength, health, and well-being. It is important not to let go of your laziness and show perseverance, constancy in achieving your goal.
