It's no news that simple exercises are often the hardest to master. We pick up a few bad habits early on, without even realizing it, and they stick, and it's really worth breaking them. This is precisely the case with the squat, one of the most popular exercises, repeated dozens of times in PE classes or daily training. Some even claim that such a simple movement is impossible to mess up, which is a serious mistake.
How to exercise to burn calories effectively and avoid injury?
Performing squats correctly brings nothing but benefits. It prevents potential joint and knee injuries. It also saves time because it engages more muscles, which in turn helps shape your physique faster. It's better to do two sets of exercises properly than five sloppy ones.
Good posture
Start by placing your feet shoulder-width apart. If you prefer them a little closer or wider, try it. Choose the best option for you. Your feet should point slightly outward, never the other way around. Bend your knees slightly, tighten your abs, and keep your back straight. Remember not to slouch at all times. You might feel a little stiff at first, but after a few sets, you'll get the hang of it. habit. Place your hands on your hips or in front of you, depending on which feels better. If you choose the latter, don't let them hang limply. Coordinate the movement of your entire body with your hands. This will increase the exercise's effectiveness and improve your balance.
The right move
Don't bring your knees together as you descend. The further you lower yourself, the more your glutes will engage. Try to push your hips back as you go, as if you were about to sit in a chair. If you have difficulty doing this, you can place something behind you to sit on to make it easier. As you descend, take a deep breath, and as you rise, exhale. Once fully extended, push your hips forward and squeeze your glutes.
5 most common mistakes
1. Lifting your heels off the floor. Your body weight must be supported by your entire feet, not just your toes.
2. Knees pushed too far forward. The knees should not extend beyond the tips of the toes.
3. Doing several hundred squats a day. Too much is unhealthy; it's better to exercise less, but regularly. Taking on such breakneck challenges can, for example, overload your ankles and knees.
4. Tilt your head too high or too low. It's best to practice by looking straight ahead.
5. Not warming up is the first step to injury. Always stretch thoroughly before and after a workout, even if it's only a few minutes long.
