How to do squats



Dream of a flat stomach?

The road there, as you probably already know, goes through changes in diet and fitness, and it’s usually not short.

It is impossible to hide or burn fat from a specific area without making significant changes. Still, although there is no one exercises that can provide a flat stomach, squats have always been one of the most effective ways to strengthen the abdominal and core muscles. Squats strengthen the rectus abdominis and protect the spine, which relieves back pain and prevents future injuries.
However, improper squats can have the opposite effect, such as a herniated disc or chronic back pain. So here’s a complete guide on how to do it exercises right.

Before exercise: put your arms and legs in the right place.

Before you start, choose a position of the legs that will match the level of difficulty of the squats. Placing the feet on the floor is a simpler option, and for advanced training it is recommended to keep your feet in the air at right angles (90 degrees).

The arms should be placed behind the head (in the back area) to reduce the strain on the spine. Spread your fingers and place your palms on the side of your head.

During exercise: maintain a steady pace and your back should be parallel to the floor.

(Author: Ingimage)

Start slowly and sit with controlled movement while holding your abdominal muscles as much as possible. Sit at a steady pace, raising and lowering your body, contracting your muscles, not in one fell swoop. This will strengthen the core muscles and prevent strain on the spine.

Many people who do squats forget or refrain from proper breathing during exercise. You should know that exhaling air during exercise (this is exhaling while pulling up) lowers chest pressure, improves heart function and lowers vascular pressure in the brain. Once you reach your maximum stomach contraction and start lying down, take a big breath that will expand your chest and lower your lung pressure.

Common mistakes

If you do not control your movements during squats, but at the same time turn wide up and down, it can cause bulging muscles, disc herniation and inflammation.

Performing too many squats too quickly, especially if you are new to exercise, can lead to muscle tearing. For example, you can’t do 500 reps of squats if you’re just starting to get fit. The secret is to slowly increase the number of squats you do during each exercise session, which will prevent unnecessary injuries.
The first reason that makes people strengthen the abdominal muscles – is the desire to get the famous kind of “cubes”. However, if you work out sloppily, you are not actually developing muscle mass properly and will not get the desired “bone” results.

How many squats do you need to do?

It is recommended to perform three to four sets with 20-30 bends in each set. Between sets you should rest for a minute and a half.

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