The realization of physical exercise is very important in today’s world. Every day there are more people who aim to practice some kind of sport, either aesthetics or health.
Among the different activities, the famous squats stand out.
What are squats?
It does not matter if the exercise is conventional or based on new styles, the squat has always been, is and will be present when it comes to toning the body.
Broadly speaking, it is an exercise focused on the lower extremities of the body.
Within these, an exhaustive work of:
Squats not only contribute to the development of strength, but to tonicity, hypertrophy and some physical abilities. Thus, the gluteal area, the thighs and the legs are worked.
There are different types of squats. However, each one depends on the area that you want to enhance, for that reason there is no single prototype.
However, a lot of people immersed and not, in the world of exercise, often do them wrong. Poor execution of the squats brings with it many negative repercussions .
One of the most common and relevant are injuries. While each segment of the lower extremities is impaired, the knee is the most affected by poor performance.
Recommendations to improve squats
1. Distribute the weight
When performing the squats the weight is thrown completely towards the tip of the feet (to the area known as metatarsus).
At that time some injuries may appear. On the other hand, the back loses stability and tends to go forward.
- The recommendation revolves around distributing the weight, and taking the majority to the heels . In this way the back retains its straight position.
- It should be noted that having the corea area (lumbar, obliques and abdomen) strengthened makes it much easier to maintain the weight distributed.
2. Keep the posture
One of the most common mistakes with respect to this exercise is to lose the position. This is crucial to obtain the desired results.
- The back should be straight and aligned with the rest of the body.
- The look must remain towards the front (thus we will force the head to go towards the same place).
- the shoulders are left behind, as this contributes to breathing, and injuries are avoided.
In that order of ideas, it is recommended to keep this position during the execution of each squat (both when ascending and when descending).
On the other hand, the back should never be curved or rounded.
3. Start with order
Although the squats can be of different types, the position to start executing them is usually the same.
The problem in this sense is the disorder with which they are addressed.
People perform this activity in order to promote the volume of the buttocks and part of the biceps femoris. However, and, despite not being an illogical goal, they go much further.
This eagerness to get results ends up leading to address the squats in the worst way. There are many who start in disorder and hurt the body in general.
It is necessary to remember that the initial position depends on each person and must be established before beginning the session.
4. Descend to the maximum, as far as possible
The idea when performing a squat is to descend as much as we can. This refers to the flexion of the legs and the pronunciation of the buttocks .
However, many people, by seeking maximum descent, interrupt their posture, which can cause certain problems.
Yes, the greater the descent the more work for muscles, tendons and other segments belonging to the area. However, it must be done within the possibilities of each one.
Based on the foregoing, one’s own capacity must be taken into account .
We can not ignore the diameter of the bones , especially the femur, the tibia and the fibula, or the muscular capacity.
From there it is established how far we can go down.