Squat is a simple exercise that does not need many preparations to be performed, just keeping your legs apart, stretch your arms in front of your body and squat until the thighs are parallel to the floor.
Although it is often considered only as an exercise for strengthening the leg, squat works other muscles beyond those of the leg and thus promotes the strengthening of abdominal muscles and back, for example.
Squats, although simple, is important that it is done under the guidance and care of a physical education professional so that the movement can be corrected if necessary, and so that there is a lower risk of injury.
Squat Benefits
The main benefits of squats are:
- Strengthening of abdominal muscles and back;
- Strengthening and hypertrophy of thighs and buttocks;
- Improved fitness;
- Decreased risk of injury;
- Help in weight loss;
- Favor the decrease in cellulite in the buttocks and legs.
Squat is a complete exercise as it involves several muscles, including abdominal muscles, back, thighs and buttocks. This also helps to improve body contour and maintain posture.
Also read: 8 best exercises for thigh (and how to do)
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How to make squat
To make squats correctly without harming the spine and achieve all the benefit this exercise can provide is recommended:
- Keep your feet slightly apart and always well supported on the floor;
- Stretch your arms in front of the body;
- Keep your back straight and avoid compensating with the hip, as is common;
- Inspire before starting squats and drop the air while descending;
- Get up enough to keep your thighs parallel to the floor.
A good tip to verify that the squat is being performed correctly is to observe in a mirror. The ideal is to do the exercise aside to the mirror.
When exercise is being done correctly, you should feel the abdominal and thigh muscles working.
Beginning Squat
In the case of beginner people, it is recommended to squat on the wall against a pilates ball, so it is possible to have a greater perception of the movement.
In addition, you can train sitting and raising from a bank, as this is also possible to see how the movement should be performed.
For beginner people, the recommendation is to make 15 squats, being indicated on the first day the 3 sets of 5 squats with 1 minute interval between the series.
As the exercise is practiced, the number of squats can be increased progressively, according to person’s ability.
Squat options
Some squat options include:
1. Bar with bar
Bar with bar is the most common type of squats performed at the gym. To do this exercise, you should position the bar on the back, catching your hands and positioning the elbows forward, and perform the squat movement.
It is important that this exercise be done under the supervision of the physical education professional to ensure that the movement is being done correctly.
Depending on the person’s training level, dumbbells can be added and the bar can be positioned in the back or in front of the body on the shoulders.
2. Front squat
In front squats, the weight should be held in front of the body and descend with the maximum amplitude.
To intensify the exercise, the isometry may also be recommended, in which the person should remain in the position crouching for a few second and then perform the recommended repetitions.
Also read: Front squat: what it is for, variations (and how to do)
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3. Sumo squat
Sumo squats are made with the farthest legs, the width larger than the hip, and the feet turned slightly out.
After positioning, the squat movement should be made, throwing the hip down until it slightly exceed the knee line and push the butt back, as if sitting in an imaginary chair, keeping his back always straight.
This exercise can be done with the use of kettlebell or dumbbell, which must be insured in front of the body, or with the bar. To increase the range of motion, each foot can be placed in a step, hold the weight, keeping the arms stretched, and squat trying to pass the weight of the step line. See more details on how to make Sumo squat.
4.
The sink, also called advance, is a squat in which there is greater emphasis on one leg.
In general, Step by Step of the Sink is:
- Take a step forward: The knee should be flexed until the leg thigh that advanced is parallel to the floor. The front foot should be totally resting on the floor and the back should keep the heel raised, not touching the floor;
- Down the hip: Slowly down until the front joint, form an angle of 90º and the knee of the back leg is very close to the floor, almost playing;
- Climb and return to the starting position. At the end of the repetitions, you should change the order of the legs, passing the front to back and backwards.
During exercise you can put your hands on your waist, behind your head, take dumbbells or do it on the bosu to enhance. This exercise can be done stopped, giving jumps, or walking.
Also read: AFUndo: What is it for, how to do, variations and care
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5. Bulgarian squat
Similar to the sink, Bulgarian squat also works one leg at a time. To do the exercise, one step forward and place the back leg resting on a bench or chair.
Then slightly tilt the trunk forward and descend into the squat movement trying to touch the back knee on the floor. At the end of repetitions, make the same movement with the other leg.
Bulgarian squats can be done with the weight of the body itself or using a dumbbell. Learn more about Bulgarian squats.
6. Squat with heel
When doing jumping squats, besides helping to toning, it contributes to losing fat and increasing cardiorespiratory resistance as there is an increase in energy expenditure.
In this type of squats, you should squat and, when performing the movement to stretch your knees, jump and then flex your knees again.
7. Hack Squat
Hack squats is done on the hack device, working on various muscle groups such as hamstring, buttocks, calves and hips flexors, but especially quadriceps in the thigh.
This type of squats benefit avoid damage to the spine or joints such as knees or hips, as the device conducts the movements, which are more stable and safe to execute. See other benefits of hack squats and how to do it.
8. Smith squat
Smith squat is done on the Smith machine that has a bar with weights, and guides the squat movements, increasing the mass and muscle strength of the bottom of the body.
This type of squats is best suited for people who have training experience as it should be done in the right and with correct movements to avoid injury. Learn how to make Smith squat correctly.
Source: www.tuasaude.com