You may never have thought about it, but from an early age we learned to sit and bend at the knees before we knew how to walk. The squat they are a primordial movement that we do naturally, but as adults, it is important to rediscover how to perform them effectively.
That you are a fitness enthusiast or simply looking to improve your daily functionality, know how to make one correct squat can bring great benefits.
Complete Guide: Performing Squats Correctly
Initial position
Start by standing with your feet slightly wider than your hips. Keep your toes pointing forward. This is the first step towards acorrect execution of the squat.
Core activation
Assume an upright posture, inhaling deeply. Pull your shoulders back slightly and gently lift your chest. Exhale and, imagining that you are pulling your navel towards your spine, activates the abdominal muscles.
This will help stabilize the spine during movement.
Descent Phase
Bend your knees and move your hips back as if you want to sit on an invisible chair. Try to keep your back as much as possible right possible, avoiding bending your torso forward.
Lower yourself until your thighs are parallel to the floor; if you need more balance, extend your arms in front of you.
Ascent and Closure of the Movement
To return to a standing position, press through your heels, activating the buttocks hey hamstring muscles. Remember not to lock your knees when you return to standing.
This movement not only strengthens the lower body, but also the core and the stabilizing muscles.
Benefits of Squats: Why Performing Squats is Essential
Muscle strengthening
Squats are incredibly effective for building strength and muscle mass in your body quadriceps, buttocks e femorals. Incorporating this exercise into your weekly training can accelerate the improvement of your overall performance.
Accident Prevention
Well-performed squats help stabilize joints, preventing potential injuries. They strengthen ligaments and tendons, which are often overlooked, but crucial to the overall stability of body.
Increased Mobility and Flexibility
The full squat movement improves flexibility Also, knees e anklespreparing the body for daily challenges. It is a functional exercise that promotes better balance and coordination.
Practical Tips to Improve Your Technique
Avoid Common Mistakes
One of the most common mistakes is allowing your knees to go too far above your toes. Maintain a stable line and always align your knees with your feet to prevent stress on the joints.
Add Load Gradually
Once you master it free body squatsconsider adding weights to increase resistance. Start with light weights and progressively increase, making sure to maintain proper form throughout the movement.
