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.
5
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 : What effect from squats

To lose weight, keep fit or just to feel good, you need to involve more muscles. Not all exercises work in a complex, mostly they are directed to some one part of the body. But the benefits of squats are obvious not only for legs but for other muscles.
What effect from squats
Any physical activity is good in moderation. Improper execution of exercise or excessive zeal in the classroom can lead to the opposite result. So that you are squats, if you perform them wisely.

Obvious effect



First, the effect of sit-UPS is expressed in the active growth of muscle mass on the buttocks, thighs and hips. Any other exercise to achieve quick results for these parts of the body. Second, if during squats a little wider to place his feet, and socks to deploy out, then activated the inner thighs. This is the most "capricious" area of the female body, which is very difficult to tighten. Thirdly, the use of sit-UPS that this type of physical exercise the body if used, it is much longer than, for example, the bench press. Moreover, plie squats and deep cover not only all the muscles of the legs and buttocks, but also oblique and straight press. Often this exercise is performed with weights – barbell on shoulders or dumbbells in hands. Therefore, squatting, you can strengthen these areas. Those who are interested in that give squats will be pleased to know that one of this exercise you can replace a few others.

Production of testosterone



The positive effect of sit-UPS has long been known to professional bodybuilders. These exercises stimulate the production of the hormone testosterone, which is responsible for muscle mass growth. Thus, squats, Cycling the greatest number of muscles are conducive to the hard training of the body as a whole.

The reverse of the medal



No matter how effective they may be, the harm from squats too. If you perform the exercise incorrectly, for example, to calculate the forces and to take too much weight can lead to disc herniation. Squats with weights, you can't execute teenagers, as they can stay in growth. Deep plie with splayed toes often lead to the dislocation of the knees and ankle joints. So squat with a weight you can only after a full medical examination. And then you have to regularly pay a visit to the doctor, who will monitor the changes in the body. In addition, we must remember that excessive zeal in squats may be fatigue and exhaustion that will lead to inability to continue classes. It is therefore necessary to train according to the best of their ability, increasing the load gradually.
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