Guide for Beginners (VIII): Squats or Squats

For those of you who just join a gym or seeking to start an exercise routine to strengthen your muscles, this Guide for beginners It can be very useful. Today within the framework of this guide will describe a popular and full exercise: the squat or squat.

Execution of the squat technique

The squat or squat is a movement which starts standing up, facing to the front and the back straight, while feet are separated from the width of the shoulders.

Used bar must be positioned just above the trapezoids, should not rest on neck.

Always looking to the front and without bending your back, We must descend the glutes by bending the knee and hip, and taking care of that knee does not pass the tip of the foot or exceed 90 degrees of flexion. We descend until the thighs are parallel to the floor and from there we must raise us slowly while we exhale the inhaled air at the beginning of the decline of the body.

If the thighs do not become parallel to the floor we will be doing a half squat, While if we perform a knee flexion which places the thighs parallel to the ground is called full squat.

We can do the squat without weight or machine for a guided tour. Other types of loads or resistors can also be used to perform the movement, for example, dumbbells, rubber or other.

There are many variants of this exercise, using as a basis the movement described here. It is always advisable to purchase a good implementation technique for then existing variants.

Muscles worked with the squat.

The squat is a exercise complete that it involves virtually the entire body, and also favors the cardiovascular functioning. However, the work concentrates on the undercarriage and the most sought after muscles are the quadriceps, buttocks e hamstrings.

If toes are separated from the width of our shoulders, and from there descend body, quadriceps, is working mainly as if we put together a little more feet and reducing stability, we will also work abductor.

On the other hand, if we do the squat with feet further apart and facing outward, we ask above all adductor and buttocks, being worked to a lesser extent the quadriceps.

Tips and frequently asked to perform squats errors

  • Bend back It is a common mistake that can end up injuring this part of the body and takes efficiency to the exercise, because we do not work as we should the muscles of the leg down the torso. If we incline the torso and down to the head, it is likely that the weight of the bar fall on the cervical or dorsal area with risk of injury.
  • Knee hiperflexionan easily to execute this move, however, this can injure the joint, that should take care of that knee does not pass the vertical line of the tip of the foot. To achieve nothing better to go down the body in a controlled manner, concentrating on Flex hips and knees to lower torso, without mobilizing the trunk.
  • Join the knees in the Center or bend them out is also a frequent error that does not allow to run safely and efficiently exercise, therefore, knees must Flex in a straight line, checking that they don’t tend toward the Center or spreading too while we descend the buttocks.

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