Advice 1: How to do squats correctly

Squats - one of the basic exercises not only in the morning exercises, but in bodybuilding, powerlifting, as well as in the training of athletes. When performing a squat involves the quadriceps muscle of thigh, gluteal and calf muscles. This exercise at first glance quite simple: you need to sit down and then stand up, returning to standing. However, it is important to do squats correctly.
How to do squats correctly
Instruction
1
There are multiple variations of squats, including with the use of dumbbells or barbells to increase the effectiveness of squats. Depending on different ways to do squats, the emphasis is on different muscle groups. For example, squats on both legs works the muscles of the thigh; squat on the toes to activate the work of the calf muscles; squats on one leg alternately strengthen the muscles of the buttocks.
2
Stand straight, feet shoulder width apart. Hands to dissolve in hand or keep on the belt. Back keep straight. Reducing stomach muscles, bend your knees, resting on the whole foot. In time with the squats hands can be pulled in front of you, or get them for the back of the head, or raise them on the sides along the body. Slowly return to the starting standing position and repeat the squats. This exercise strengthens the thigh muscles and calf.
3
Starting position similar to the first embodiment. The only difference is that in this exercise with squat, we focus not on the whole foot, but only on toes. This way of squats will involve your calf muscles.
4
Another version of squats. Stand with legs at shoulder width, knees out. Hands can be put on belt or dissolve them in the parties. From this initial position are performed squats. At the same time, the deeper you perform squats, the better. This kind of sit-UPS strengthens the muscles of the inner thigh.
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The main objective of the exercise to squats to increase your strength, health and well-being. It is important not to give the descent of his laziness and to persevere, persistence in achieving goals.
Note
Exercises on squat protivoparaz when problems with the spine, as in this case, it especially enhanced the unwanted load. Also these exercises are not recommended for pain in the joints or knees.

The correct technique of performing sit-UPS is very important. To avoid injury to the back must be kept straight and not bent.

To avoid excessive load on the knee joint when doing squats do not lower your buttocks below the knee level.

Advice 2: How to learn to do a backflip at home

Flip is one of the most spectacular stunts in acrobatics. In order to learn how to do it at home, you need a good physical preparation and the correct sequence of training.
Before performing a somersault in the air, you need to learn how to tumble on the usual mate
Instruction
1
In order to successfully perform flips, you need to have a flexible and trained body. So before you begin this trick, experts advise to strengthen the muscles through traditional sports such as gymnastics or swimming.
2
Once the muscles will attain the right tone, you can start to learn to tumble. But not in the air, and first on the Mat. This is necessary in order to allow the body to remember the mechanism of action, as well as the necessary groups of muscles sufficiently warmed up.
3
In order to make a proper roll is essential to keep your feet together, hands put forward, bend the head to the neck and do a forward roll. Do this exercise smoothly, without jerks, otherwise can stretch the ligaments or damage the vertebrae.
4
After a forward roll you will turn out without a hitch, you can try to tumble in the air. It is necessary to take a few mats, put them on top of each other, and follow the following algorithm: run, jump in front of the Mat and make the now familiar roll forward, but only in the air. Try to keep the landing occurred on the feet.
5
Flip is a complex exercise, make it the first time is virtually impossible. The more you practice, the sooner you will learn how to cluster and to shift the center of gravity to flip was perfect!
6
If during exercise you experience any difficulties, you can turn to professional coaches for gymnastics or parkour - they will help you see mistakes and give recommendations on how to learn how to perform this trick yourself!
Note
1. Flip - traumatic trick. If improperly performed it can end up in severe injuries of the skull and spine. That is why in its execution, it is important to observe safety precautions.
2. Before beginning execution, you must carefully flip to warm up the muscles!
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