If there’s one exercise you must get into your workout program if you are going to have success with boosting your strength optimally – it’s the squat. Squatting is great because not only will you hit every single muscle group in your lower body very effectively, you’ll also work your core muscles at the same time. Plus, the calorie burns you’ll also get from the squat is something you definitely won’t want to overlook if fat loss is your goal.
All of this said some people squat using a very poor form which lands them on a one-way path to injury.
To help prevent this from happening to you, let’s walk you through what you need to know to ensure you are squatting properly.
1. Go As Low As Possible. First, you want to focus on going as low down to the ground as possible while doing the squat. One mistake some people make is only going down to about 90 degrees. The problem with this is you’re only really going halfway down, so you’re only going to get half the results.
Unless you have serious pre-existing knee pain to worry about, go all the way down. It will ensure you hit the glute muscles most effectively as you do the movement pattern.
2. Adopt Only A Slight Lean Forward. Next, be sure you also are adopting a slight lean forward – no more. If you lean forward too much, especially if you have weight on your back, you are going to be seriously straining your lower back joints, and this will lead to lower back pain down the road.
Lean forward slightly if needed for balance – but no more. If you feel like you have to lean forward more, you’re likely using too much weight and should lighten up a bit.
3. Watch Your Knees. Finally, be sure you are also watching the placement of your knees. You want them to be moving directly over your toes – not to one side or the other.
If they cross over to the inner or outer thigh, you can rest assured you are going to be experiencing knee pain, if not right now, in the future.
So keep these tips in mind as you perform your squats. Done properly, this is easily one of the most effective exercises you could have in your program, so one you will want to be taking advantage of.
Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine – include exercise to help lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.
With Spring here and Summer on the way, it is time to begin thinking about taking out your shorts and bathing suits. If you’re like me, your thighs could be a concern. Here we go again, another chance to expose our flab and dimples. Read on; there may be a simple solution.
You may be wondering what is the best way to help tone and trim your inner and outer thighs and take care of your lower legs as well. Well, the answer is simple. The Cadillac thigh trimmer is in fact, The Squat.
This challenging exercise does it all. It engages the large muscle groups in your lower body which in turn burns more calories, increases your metabolism and voila! Trim and defined thighs and lower body.
Yes, this is simple, but there is a snag. These squats need to be done correctly to be effective.
With the following tips, you should be well on your way to looking amazing in your shorts and bathing suit.
– Stand with feet further than shoulder width apart and be sure to shift your weight back onto your heels, stick your butt out and lower yourself into a squat. Many of us have our weight on our toes which put your knees past your toes when squatting. Besides not being effective, this incorrect position can cause knee problems.
– Come down enough so that your thighs are parallel with the floor. If you only come half way down you’re missing your major muscles. To return to the standing position push on your heels while you squeeze your glutes and thighs.
– As with all exercising, be sure to focus on what you are doing. Focus on the muscles you are working rather than just mindlessly going through the motions, and I guarantee you will feel it more.
– Consider your timing. Try coming down to a count of 3 or holding the squat once down or do both. This intensity increasing tip will cause amazing results from this exercise.
The squat is the one exercise that will work your entire body, and by working your whole body at one time, you can accomplish much more in a shorter period. Also, the main muscles that the squats work, quadriceps, glutes, and hamstrings, are the largest in your body and release the most hormones that help you gain muscle in the other areas of your body.
The squat also helps you tone your body. One of the main benefits of the squat is that it is a compound full body movement which helps to engage just about every muscle group in your body. Squats help you to fully use the most muscles per exercise and are the #1 exercise for toning and tightening your entire body.
It’s quite possible like you like many other people avoid the movement due to the effort involved. If this is you, suck it up and put the effort in. It’s this very effort which will allow you to gain throughout your entire body since the squatting movements employ a vast plethora of muscles which demands hormonal release from the body. This is inclusive of growth hormone and testosterone which will allow you to potentially increase the rate in which muscle tissue develops throughout your entire body.
The average trainee need not touch a leg extension or leg curl machine until they are well established to the point where imbalances can be clearly identified where they are treated with these less intensive more focused methods. The exception might be competing bodybuilders whose success depends upon the size, ratio, and symmetry of muscle groups which need to be isolated for the sake of focusing stimulus an in effort to encourage specific hypertrophy while minimizing central nervous system stress.
While the squat is a truly effective exercise in trimming thighs, to get your best results I suggest you include a full body strength training routine along with a healthy diet. That’s right; you need to limit your junk food consumption.