Squats are considered to be the basic exercises in sports. Its advantage lies in the complex effect on many muscle groups. The most paradoxical thing is that little children do squats correctly, while adults make many mistakes. Fortunately, master squats . As with many other exercises, to get the result you need to study the execution technique well.

What are squats for?

By squatting correctly, you can strengthen your thighs, buttocks, calves, and back muscles. Exercise has a great effect on the joints and reduces the likelihood of their diseases. Plus, during execution, you have to constantly focus on balance and the correct distribution of weight. This practice greatly improves the coordination of movement and helps to feel the body.

Execution technique

Squat (classic version) is performed as follows:

1. You need to put your feet a little wider than your shoulders.

2. Weight is transferred to the heels and the arch of the foot. There should be a clear sense of balance.

3. Arms extended forward parallel to the floor, palms facing down.

4. On inhalation, the hips are pulled back as the knees bend.

5. The back is straight, the head looks straight. The knees and feet should be in the same line.

6. You need to go down as deep as possible. The ideal squat is when the hips are below the knees.

7. To return to the starting position, you need to lean on your heels.

Runtime errors

Proper technique helps to avoid injury, as well as optimize the load. For squats to bring the necessary benefits, standard errors must be eliminated.

The knees go beyond the line of the toes. In this position, the joints are very heavily overloaded, and this is quite traumatic. Beginners do not pay enough attention to this aspect, so for them the first workouts are often accompanied by microtraumas and sprains.

Dropped shoulders and relaxed back. There should not be any deflections and roundings. The back position can only be neutral.

Irregular training. It is better to start with a low number of repetitions than to do squats once every two weeks. Both muscles and joints must get used to the load. They also have their own memory, which will help in the future to perform the exercises correctly without additional effort.