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Squats: A Guide to Basic Exercises | Health & Wellness

Pay attention to the baby when he or she starts walking; pay attention to the girl when she plays on the floor at home. We’ve been doing squats a lot since we were kids. This is a natural gesture. Think about it, how many times do you sit down and stand up from your chair in a day? Have you ever bent down to pick up an object from the floor?

Exercises related to movements in daily activities have attracted great interest in the development and research of physical exercise. Squats represent an integral part of everyday functional postures such as walking, climbing, descending stairs, sitting and standing. Research shows how to choose the appropriate stance width and foot placement angle based on the range of motion of a specific joint (knee, hip or ankle).

Dr. Aaron Horschig is a strength and conditioning coach dedicated to helping find programs that not only reduce training-related pain, but also help users, regardless of their physical condition, discover their true potential.

As the author of this book Squat Bible Dr. Horschig is the founder of SquatUniversity.com and has successfully used his technology to improve athletic performance in the general population. As he explains in his work: “Without mastering the simplest patterns of movement, we cannot reach the maximum potential of the body as described by Socrates. Unless we change our perspective, become experts on the body, and try to move more Get better before you move, otherwise we will continue to fail to reach our potential. We will continue to see an increase in injuries. “All of these changes start with the squat. “

Research shows that squats are an effective exercise for strengthening your hip, knee, and ankle muscles. Now the question is: how to do this correctly? “A good squat It has three factors: the feet remain stable, the body weight is distributed on the tripod where it is placed, the knees remain aligned with the feet (the knees do not sink), the torso remains stable, and the spine does not have any excessive movement.

Debunking Myths

People have mixed opinions when it comes to including and executing this gesture in the training room. Our experts dismantle them. Here are some examples:

  • “If you do it too deep, your knees will hurt.”. This is one of the most commonly heard phrases in the gym, used paradoxically by both clients and some professionals. According to experts: “ Squat Deep exercises will not damage the knees and when performed using correct technique, the appropriate load is planned and adjusted for the specific training cycle. The body can handle these forces well without a significant risk of injury. The risk of injury increases when improper technique is used and/or excessive loads (beyond a person’s capacity) are used. “
  • “The knees should go beyond the toes.”. According to Dr. Horschig, “Science shows that the knees of healthy athletes are relatively safe when performing squats. This research cannot be denied. As long as overloading is limited and good technique is used, the knees can and should move past the toes at the bottom of the squat. to bring the hips down completely.”
  • when making a squatrespecting established technologies, but which one is appropriate? When training, many people in the gym ask themselves the following questions: Should the toes point forward or at an angle? “No one position is better than another in terms of toe angle. However, most people should Squat It is generally recommended to use a barbell with your feet tilted 10 to 30 degrees outward. Always use the position that is most comfortable for your body. Your musculoskeletal system speaks, it sends signals: If something hurts, don’t do it. Exercise should not cause any pain. Remember: No two squats look exactly the same. this is normal. “You and your friend should adopt different positions when lifting the barbell,” explains the expert.
  • The Ankle and Its Underrated Power. Squats are a complete movement that involves mobility in the hips and mobility in the ankles. The latter is often cast aside. As Hossig admits: “Limited ankle mobility is almost the number one problem that prevents good technique.” The author clarifies the following in his book: “If you want to do a good squat, your knees have to move forward to over the toes, which requires flexibility in the ankle. So if you have range limitations (range of motion in that joint). “His chest is going to fall forward. ” You can see recommendations for mobility exercises for this joint here.

In the training room, as in life, performing squats is known in the fashion world as “squats.” must, a basic one. We do this unconsciously in countless daily actions.As Hosig recounts in his book Squat Bible: “When we talk about squats, many people tend to want to talk directly about barbell squats. We forget the basic elements of bodyweight squats. If we don’t try the squat movement before doing it, we will fail. If we can solve the bodyweight squat Problems arise during the squat, and we give ourselves a greater ability to lift the weight of the barbell. We should all be able to squat as low as possible without using any weight. We all should be able to squat as low as possible without using any weight. We all should be able to squat. Want to live, play, and compete pain-free for a lifetime. Start by learning how to squat properly by moving your body weight.”

In this sense, our expert knows exactly what advice he would give you to train and do them well: “Take your time and don’t rush to increase the weight. Always focus on form before increasing the load.”

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