How to make squats properly? It would seem that squats are a simple exercise that everyone can do. Meanwhile, many people make mistakes when performing them.
To perform squats properly, you need to know the technique. Poorly done can result in overloading of the knee joints, nadwyrężeniem of the spine or even a painful injury.
How to make squats?
The following guide will allow you step by step to perform a correct squat.
- Stand upright in a light step. The head should be an extension of the spine, eyes facing each other. Bring belly.
- Slowly start bowinging your knees while pushing your hips back. For a better balance you can hold hands upright in front of you. Try to keep your knees away from your toes (if, however, you find it difficult to maintain a balance in this position, your knees may overtake your feet – more important is not to bend too much forward). Also remember to keep your feet all fit to the ground. The angle between thigh and podudziem should be a maximum of 90 degrees.
- Back to the starting position.
Squats perform slowly without haste. It is important that the spine is simple during the exercise and the belly is dragged.
Mistakes in making squats
The most common mistakes in the exercise of squats are:
- Picking up the heel from the ground-often comes when the range of motion in the ankle joint is limited. Committing this error can lead to excessive congestion in the hip, knee and lumbar spine joints.
- Doing squats with the torso set perpendicular to the ground-is usually associated with excessive tension of the back muscles. In a properly made squat, the hips are inclined backwards, while the top of the torso forwards.
- Connecting the knees to the middle-committing this error is due to too little muscle strength. It can be dangerous because it leads to damage in the knee joint. Therefore, when taking squat you need to remember the correct tension of the muscles of the legs and buttocks.
- Excessive ejection of the knees in front of the toes-you should try to make the knees in a straight line over the feet or slightly outside the foot line. With a technique in which the knees are tightly extended, the tension in the knee Rzepkach is 22% higher than in the case of non-kneeling versions of the toes.
- Failure to maintain a neutral spine-the bending of the back while taking squats excessively strains the lumbar spine and weakens the back extensor.
When taking knee squats you may exceed your toes!
You can often be consulted about the fact that knees in a squat do not go behind the foot line. This is one of the old training myths.
Whether your knees have come out or have come out of the foot lines, the physique decides. With short limbs or proportional legs it is much easier to do, but there are many cases when the femur bone is simply disproportionate to the tibial and the knees will always slightly protrude beyond the foot line. This is not dangerous, because our natural movement is correct. This can be kontuzjogenne when we are specifically crossing a safe line because we are infringing the natural movement of our knee.
To see if we are correctly performing a squat in the lower phase, we need to observe how the weight of our body is arranged. This on the feet should evenly rest the weight when making a squat. The toes should be glued to the floor with our heel. If we feel that the heel goes away from the ground, we tilt our silhouette forward and misalign the movement, if the fingers tear away from the floor, we tilt backwards, which can threaten to fall. The weight should rest in the center of the body, and this balance is determined by our feet.
More important than keeping your knees in front of your toes is the depth of a squat. Squat can not be too shallow-in the minimum version we should bend the knee at least to a angle of 90 degrees, but it is worth deepening it. The smaller the angle between the thigh and the calf, the harder the exercise involves the gluteal muscles.
Squats: training for thighs and buttocks
Squats can be performed traditionally, in series (preferably after 12-16 reps in a series), but good effects also bring other variants of this exercise.
Meet Ola’s iron training on graceful thighs and buttocks, which is based on various ways of making squats.
Squats – Exercise effects
A properly made squat is an excellent functional exercise that has a positive effect on the appearance and condition of many muscles. It is helpful inter alia in shaping the muscles of thighs, buttocks and abdomen, as well as strengthening the joints and tendons. The effectiveness of squat is demonstrated by the fact that it is an integral part of the training of any professional athlete, regardless of the discipline he has grown.
Squats also support the burning of adipose tissue from the area of the thighs and buttocks. Therefore, if you want to effectively downsize the upper parts of your legs, you regularly perform squats in conjunction with performance training (e.g. running, cycling, jumping on rope).