Learn the secret to the world's most popular exercise that we all pretend to do correctly - squats. From body shaping to better joint health, squats are the ultimate multitasker for your body. Why should everyone do squats?
Crouch down They're like that coworker who's always doing everyone else's work - they activate almost every muscle group in your body. Of course, the legs get the most attention (logically!), but don't forget that you'll also feel the muscles in your pelvis, shoulders, upper back and chest when done correctly. In short, a perfect team workout that you didn't order separately.
Why should everyone do squats? Strengthening joints and bones – who doesn't want that?
Bones are not stubborn; they are very adaptable to your efforts. If you do squats regularly, your bone density increases its resilience, and your joints and ligaments will thank you for it for years to come. Reducing knee and ankle injuries is just the icing on the cake. By the way, you will also improve your digestion. Who would have thought that squats are more effective than probiotic yogurts?
Balance: a life without unnecessary falls and unexpected stumbles
Regularly performing squats It helps improve your balance, which deteriorates faster than your sense of humor with age. Strong muscles, ligaments, and tendons will thank you in your old age, when you're still conquering the dance floor instead of walking with crutches.
The dream body is no longer just a utopia
Shapely legs and a firm butt – that's what we all dream of. Squats will also take care of your abs and core, while also improving your posture. Correct posture, of course – we're not talking about sitting upright in front of the TV.
Practical advice: how to do squats correctly (without looking ridiculous)?
- Place your feet hip-width apart.
- Place your hands on your thighs or extend them confidently in front of you.
- Push your shoulders back slightly and tighten your abs (as if your ex is watching you).
- Take a deep breath, bend your hips and knees, and tilt your chest slightly forward.
- Lower yourself into a position as if you were sitting on an invisible chair (don't let gravity surprise you).
- Once you reach the squat position, hold the position for at least two seconds.
- Make sure your knees are in a straight line with your feet and should never go beyond your toes (otherwise, this will lead to unpleasant injuries and unfavourable looks from fitness trainers).
- Transfer your weight to your heels, then slowly and gracefully return to an upright position.
- To start, repeat the exercise at least five times.
The most common mistakes when squatting (which, of course, you will never make again):
- Half squats – be brave and go lower!
- Knees crossing each other – if you want to be elegant, you should go to a dance school.
- Lifting your heels off the floor – you’re not a ballerina, so stay grounded.
- Knees extending over toes – leave this position to skiers.
Before you start: warming up is not just a fitness fad!
Always warm up properly before squatting. At least 10 minutes of cardio and 5 minutes of stretching will prepare your muscles for action, and above all, prevent injuries and comical moments in the emergency room. Adjust the number of squats to your physical fitness; for beginners, experts recommend 3 sets of 10 repetitions, several times a weekFor motivation, perhaps add a reward in the form of a favorite snack or a well-deserved Instagram post.
And remember: the hardest thing is the first step. Or the first squat. In any case, start today and your body will thank you tomorrow!
