Fitness
Squats: The 9 Most Helpful Exercises
Squats are considered by trainers to be one of the most effective exercises in fitness. During movement, different muscle groups are included in the work, the hamstrings are perfectly stretched. With regular performance, blood circulation in the small pelvis improves, congestion disappears and the ligaments become stronger.
Squatting is called the “king of exercise” for a reason. When performed, the front and back of the thigh are stretched, the gluteal muscles and the press work. A whole squat-based program has been developed to help you lose weight, get rid of cellulite, and improve body proportions.
Types of squats
Why squats are useful
Exercise in different variations is included in almost any type of workout. Performing it in a certain technique, you can simultaneously work out large muscle groups, improve coordination, and increase endurance. When performed, depending on the task facing the athlete, the following muscles will be involved:
- hamstrings;
- gluteal;
- calf;
- shins;
- lower and upper press.
For stabilization, it is necessary to maintain tension in the back, which strengthens the spinal corset. Physiotherapists also talk about the benefits of squats, emphasizing their advantages and benefits:
- the lower part of the body is perfectly worked out, which is useful with excess weight and fat deposits on the hips;
- you can adjust the pace to speed up weight loss ;
- the flexibility of the knee and hip joint increases;
- blood vessels are strengthened ;
- the person’s ability to keep balance improves.
But squats have a number of contraindications, in which they can harm the athlete. They should not be performed for acute joint inflammation, bursitis, severe varicose veins and thrombosis of the lower extremities.
The main types of squats
To form a beautiful hip line and work out the relief, it is better to do squats in sets of 15-20 exercises at a time. As endurance develops, their number can be increased to 3-4 approaches per workout. Before doing it, be sure to warm up the muscles with gymnastics or cardio loads, light jogging, and warm-up.
Perform the simplest and most effective squats with your own body weight:
“Air”. A classic exercise in which try to lower the pelvis below the knees linger slightly below. It works the ankle and stretches the ligaments, improves coordination.
“With a jump.” While inhaling, do a squat to bend the knee at a right angle. As you exhale, jump up sharply, while your hands should remain behind your head. Repeat without pause 15 times. The best exercise for fat burning, building the back and front thigh muscles.
“Curtsy”. After squatting, without getting up, take one leg back, then change position. The exercise resembles reverse lunges.
“Pistol”. The squat is performed on only one leg. At the initial stage, you can adhere to the support, reduce the number to 10 times. Perfectly develops coordination and endurance.
“By the Wall”. Press on a flat surface to relieve stress on your spine. When doing squats, the gluteal muscles and hips begin to work more actively.
“Sumo”. Place your feet wider than your shoulders, turn your feet 45 °. Pull your pelvis back slightly and squat, trying to keep your back straight and shoulders open.
“Plie”. Spread your legs as wide as possible, turn your toes out. When doing it, keep your back and slowly lower your pelvis, trying to hold it down for a second.
Sissy Technique. To work out the quads, place your feet shoulder-width apart, and grasp the back of a chair. Rise on your toes and squat until a right angle forms between the lower leg and knee.
“Scissors”. The exercise is performed on a lunge forward, try to touch the floor with your knee.
When performing any kind of squat, be sure to remember about safety. Only correct movements at an even pace will benefit, improve the condition of muscles and blood vessels, and will not harm the joints.
