Correct 5 Steps Make a Squat
Improve your performance just by following these simple steps and in addition, avoid injuries. If it is about exercises, the squat is a classic. It is always present even in the most innovative disciplines. Maybe it reinvents itself but never disappears. For the same reason I believe that its correct execution is important. By doing it wrong we can injure ourselves (especially the knees) and also the desired effect is not achieved. Well done the squat is excellent for strengthening thighs and glutes. In addition, introducing it in functional training methods enhances the synergic work with Origym and its benefits are even better.
But let's go first! Here I give you step by step how to do the classic squat. In other words, the most basic. From this can be many variants. With or without additional load (dumbbells, bar, etc), in stable or unstable bases, using balls, varying the maintenance time, using inclined planes and adding and following.
Step 1: Before starting any movement, you have to correctly position the body. You must stand with your feet shoulder-width apart and your arms hanging on either side of the trunk.
Step 2: Then you should contract the abdomen slightly so that when starting the movement, we should take care of the lumbar spine.
Step 3: Once this is done, you can start moving, you must do the gesture you do when you sit down. You have to imagine that behind there is a low chair or floor that you have to touch with the buttocks. The movement then is always backwards and starts from the pelvis NEVER from the knees.
Step 4: During the execution of the movement the knees should never exceed the toes and also should not be opened or joined (a good way to do this is to squeeze a ball with the knees). The idea is to "touch" the imaginary floor (or real if you prefer) and go back up.
Step 5: The depth or angle of flexion of the knee depends on the objective, but it is generally sought to be deep, that is, with an angle of flexion of approximately 120 degrees. The speed also varies according to the objectives; although I recommend a medium speed and even slow. This way, the work of the thighs and buttocks is better perceived. Do not forget to breathe at all times.
See the Squat here: https://youtu.be/ciFs7zn7y6M
Following these steps there is nowhere to get lost. We do not need a lot of space and it is one of my favorite exercises. The Origym progressions are entertaining and playful. In addition, having strong legs is important for almost all sports.
