Are you looking for place to read full E-Books without downloading? You can also read and download new and old full E-Books. Free Download Pets Book
Squats are a multi-joint exercise that engage most of the large muscles of our lower body. They hit our glutes, hips, hamstrings and thighs. Squats done properly are also great for our cardiovascular system. And if you're looking for great butt exercises, then this is for you. The squat is probably the best weightlifting movement for developing the curve of the buttocks. Not only that, but they are considered the "premier movement of weightlifting."
You can do squats several different ways, including using free weights (barbells or dumbbells), your body weight only, squat machines and squat racks at the gym, and even a chair.
Warning
Although these exercises are among the best for you, you need to know how to do squats properly. They are the cause of many serious injuries and need to be done with extreme caution and good form to avoid serious injuries. If you have any doubts about doing this exercise correctly, it's best to ask a personal trainer to show you exactly how to do squats safely and effectively.
Step-by-Step - How to Do Squats with a Barbell
Stand with your feet hip-width or shoulder-width apart, feet facing forward or slightly outward.
Holding the barbell with your grasp facing forward (the width will vary depending upon your body) and your elbows pulled down and back, rest the barbell across your shoulders, either on the trapezius or a bit lower on the deltoids and traps.
Bend your knees and lower to a squat; your hips are moving back; only go as low as you can without losing the natural arch in your back; aim for your thighs being parallel to the ground.
Slowly return to the starting position; do not lock your knees.
Repeat the complete squat movement several times, according to your particular workout routine.
Tips for Safety and Effectiveness
* Do not round your back; keep your back as straight as possible and arch slightly when squatting; keep your head up.
* Keep your knees in line with your toes to protect your knees.
* Place a block under your heels to avoid too much tilting of the torso if you have tight ankles or long femurs (thigh bones).
* Breathe in when lowering into the squat, breathe out when going back up to the starting position.
* Use a light weight when doing this movement for the first time; perfect your proper squat technique before moving to heavier weights.
* Add a towel to your shoulders if the barbell is uncomfortable on your shoulders.
* Tighten your butt muscles, legs and abs and maintain a strong torso.
* As with all weight training exercises, do the movement slowly and concentrate on the feel of the muscles.
* Contract your abdominal muscles during the squat. This helps protect your back and gives your abs a workout.
How to Do Squats - Variations
* Use a Staff or Rod: Squats can be done with a staff or rod instead of a barbell. This is a great way to warm up your body for more strenuous workouts with a barbell, or can serve as a stand-alone thigh and butt firming exercise.
* Use Dumbbells: Follow the same steps as above for a dumbbell squat. The only difference is that instead of holding a barbell, hold a dumbbell in each hand with arms bent and the dumbbells at shoulder level to do dumbbell squats.
* Use Body Weight: Body Weight squats are a great exercise when your are starting to work out with weights. The basic movement is the same as for squats with free weights, but for body-weight squats, hold your arms straight out in front of you parallel to the ground, palms facing down, for the entire duration of the movement.
* Use a Chair Behind You: Chair squats are great if you're just starting out, have knee issues, or just want more support until you gain your balance. With a chair behind you, sit for a few seconds when you lower into a body weight squat, then rise out of the chair to finish the movement. As you become stronger, you can try hovering over the chair and not sitting down.
Hopefully, this article has given you enough information so you feel you know how to do squats properly and safely. However, because these are one of the weightlifting movements that can cause serious injury if not done correctly, it's best to ask a personal trainer or trainer at the gym to show you proper squat technique.
.Are you looking full ebook about this topicGet Full Ebook For This Article