Arching your back, not squatting enough, lifting your heels – you're bound to make at least one of these mistakes if you're a beginner.
Squats are an excellent exercise that activates not only the muscles of the butt, but almost all the muscles in the lower body.
This exercise is a favorite of many because it requires no equipment and you can do it literally anywhere.
However, although it is simple to perform, there are small mistakes that most beginners make. It's important to be aware of these mistakes if you want to avoid injury.
The most common mistakes you should pay attention to:
You only do the exercise with your knees
When doing the exercise, you should not shift your weight to your knees, as this will create unnecessary pressure on them.
When you stand in the starting position, shift your weight to your hips. Then bend your knees as if you were sitting in a chair, and when you stand up, activate the muscles of your buttocks and legs.
Your knees are further forward than your feet
When you kneel, your knees should not be further than your feet. By doing this you risk falling forward.
Stand firmly on your feet and as you squat, make sure your knees are in line with your feet.
You arch your back
When doing this exercise you must also pay attention to the upper part of the body. Do not forget that your back should always be straight.
Before kneeling, straighten your back and place your hands in front of you (as in the illustration to the right) to maintain balance.
While kneeling, keep your back straight and do not move your upper body.
You kick your feet up
If you lift your heels when you kneel, you can easily lose your balance.
Your entire foot should be on the ground while doing the exercise.
You turn your feet outward
If you turn your feet outward while doing the exercise, you will put extra pressure on your hips. At the same time, you will also have problems with balance.
The feet should be facing forward.
Do not bend your knees at right angles
You won't get any effect if you just bend your knees a little.
To activate the muscles, try to bend your knees at a right angle.
You bring your knees together
In general, while doing the exercise you should only bend your knees and not bring them together.
Your knees should be in line with your feet as you squat and straighten.
You do not increase the intensity of the exercise
If you do the same number of repetitions for weeks and do not increase the intensity of the exercise, you will not achieve much.
Once you find that the squats become easy to do and you don't even feel them anymore, you can add another set of repetitions.
You can also hold weights in your hands, put an elastic band around your legs for more resistance... Online you will easily find numerous variations of the exercise with higher intensity.
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