To Squat Correctly to improve physical condition, we find good nutrition and exercise. On that last point, one of the best options is the execution of squats.
This article will look at the benefits of doing squats, the correct way to do them, and the mistakes to avoid when performing them. In this other article, I explained how to do Bulgarian squats .]
Benefits of Doing Squat Correctly
The first thing we should highlight about squats is their positive effect on health, specifically the muscles. Especially the legs become more muscular and increase in size. But on the other hand, the tendons and other parts of the lower area are also favoured.
Something worth noting, among many things, is that it is an activity that both men and women can carry out. These are other advantages and benefits that squats provide, according to coach angel Carmona.
Reduces Risk of Injury
Thanks to the strength of the muscles, they are better able to perform demanding physical activities without fear of injury.
Like many other exercises, it helps to eliminate accumulated fat, toning the muscles.
The type of exercise and the form of its execution help to increase body balance.
How to do Squat Correctly ?
To enjoy all the profits that Squat provides, performing them properly is essential. Professional trainer Marisa Santos highlights the technique to follow during this activity.
We must first know the position with which the activity will start. Then, the subsequent execution needs to be adequate. To do this, you must be completely upright. The hands will go on each side. The feet should have a distance between them similar to that between the performer’s shoulders.
Some people find it more appropriate for their toes to be pointed forward, while others prefer to suggest as far to the side as possible. On this point, coach Santos points out that there is no strict rule, so each person can choose the option that seems best to them.
Something similar happens with the hands, although in this case, most coaches consider it more appropriate to interlock them with each other. But, again, there is no problem if the performer prefers to keep them side by side, with their fingers outstretched.
When performing the exercise, you must be very clear about the form of the practice. For example, some people believe that it is about bending the knees to strengthen the legs, but in reality, that must be an effect of the natural movement of the exercise: the area of the waste that goes back.
Breathing plays an essential role in performing squats. Especially since this exercise helps to strengthen the abdominal area. Therefore, when moving backwards, you should exhale, and when returning to the starting position, inhale. It makes it easier for the movement to have a much more significant impact on the body.
It is a continuous exercise, so after throwing the pelvis back, which leads to bending the knees and lowering, you must return to the starting position to repeat the process. Again, the goal is to complete the predetermined number of repetitions.
As a suggestion, you can do ten repetitions, rest 1 minute, and do the same amount again until you complete four series.
Mistakes To Avoid When Doing Squats
Experienced trainer Roger Brown points out these common mistakes when doing squats.
Force The Knees
Squats should demand the most significant resistance from the glutes, not the knees. Therefore, when you throw your waist back, you should feel more pressure on your thighs and buttocks, not your knees or legs.
Once again, if the knees are not moving correctly, the exercise will lose its value. So some, to have greater ease when going down, put their knees in when in reality it should be out. Only then can you get the full advantage of squats.
Flex Your Back
As unfavourable as putting the knees is flexing the back. To avoid injuries in this area, it must remain straight at the time of the squats’ execution. Among the recommendations of the experts to quickly correct this error is to stare straight ahead and increase the relaxation of the shoulders.
Roll Up Your Heels
There is a movement that people usually do when performing squats, especially those who do them for the first time. It is about raising the heels when the pelvis is brought back. It is normal because it is a way to reduce the pressure felt by both the buttocks and the muscles, but it is a mistake and should be avoided.
It decreases the effect that squats can have on the muscles, and secondly, because if the heels are not fixed on the ground, then when going up, it will be much more difficult. The heels are essential in the push that must be done to return to the starting position.