Colen Rooney took a shower, Jennifer Lopez, in the garden, gym Arnold Schwarzenegger, with such enthusiasm, he once said, “I squeeze until I fall and escape.”
I don’t go that far, but this underestimated movement is essential for my own training. Squats are infinitely wide, suitable for all ages and exercise levels, shocking exercises or low exercises, not only improve strength, but also improve mobility and cardiovascular fitness.
“Squats are definitely the most effective complex exercises for building strength and combustion calories, and are the form of functional movements that simplify everyday activities such as walking, getting off the car, and climbing stairs. That’s the personal trainer Coornerutin.
But 100 a day? How many are Cancer research is trying to complete us Throughout February, as a charity fundraising activity, it explains it as a “strict but executable” effort.
Like a child, we crouch naturally -seeing the infants play, they often balance their feet and lowered their backs to the floor, but we instead instead. Learn to bend to reach. Adding a sitting lifestyle, squats can be significantly difficult by middle -aged.
However, the decrease is inevitable. Chin quotes a 92 -year -old client who has two sets of squats a week and walks 8,000 to 15,000 steps a day. “She will have a hard time without squats,” he says. “Seeing people sitting and standing, you can know if people squat down. People who squat down will lower themselves by controlled movement instead of sighing.”
If there is a reason to practice. So what is the best way to start? This is everything you need to know.
What should I do?
First, warm up. “Make a two -minute march on the spot, rotate the waist and loosen the joint,” says Chin. “If you are using weight, make sure your neck and shoulders are mobile due to the shaking of your arms.” Hug your arm on your side, raise your arm in front of you and get on your head. , Polish your ears, then repeat below. Next, release the width of the legs, hug your arms in your arms, hold it in front of your chest, and point out the toes slightly. Gather weight on the heel, lower the back as much as possible, and stop when the thighs are parallel to the floor. “Imagine you are sitting. Get a chair behind you can help your technique. Use a cushion to raise the sheet too low.” Chin says. “I raise my chest and keep my back straight. We have a natural tendency to move forward. It takes 2 seconds and 2 seconds to return to the starting position.” I exhale. “Don’t worry if you can lower yourself on the way at first. Your strength and mobility will be improved.”
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What kind of muscles are I working?
Scratching is targeting quadriceps in the thighs, hamstrings, calfs, glut bones (but part), and hip flexive muscles. 。 This movement also functions in the core muscles, which include the electorus muscle at the bottom of the waist, the abdominal abdominal, the deep muscles wrapped in the abdomen, and the rectum abdominal, which is the top layer of abdominal muscles. Squats improve their posture: Journal of Human Kinetics, which compares thick plates and weighted squats, has shown that squats are more effective in activating muscles that support the waist.
How do I avoid injuries?
“Don’t turn your shoulders round, there is a risk of pressure on the spine below you and pulling your back muscles,” says Chin. “To tighten the abdomen firmly to support the back, and to ease the pressure to the lower and upper part of the neck of the neck, look straight, not below 90 degrees. There is no profit, the knee is. When you get pressure and squat down on your knee, don’t extend your knees or drift to each other. If you feel the risk of the ligament and tendonitis.
Do I need to do 100 a day?
In a nutshell, no, I don’t recommend it if you’re a beginner. “Most regular exercisers, especially when cycling, can perform 100 non -weighted squats at a time. In cancer research,” but for those who are trying to try 100 or those who tend to sit down. Will put too much pressure on the heart and joint. ” He proposes two sets of 10, take a break for 20 seconds between beginners, and add 10 additional sets every few days. “Two weeks later, 50 can be done in one session, and most people should be able to be 100 by the end of the month.” I will do 126. She said: “When I’m taking a shower, I do squats, and that’s about me … I do something different from 21, 21, 21, and I am 63 I will do pulse.
Antonia Foil uses a heavy barbell. “The bar should be placed on the muscles that are lost in the fleshy area on the other side of the shoulder,” says Chin.
Andrew Fox for the Times
Squats are easy. How can I raise the anti?
If the legs are placed for several inches wider, if it is attractive, if the foot ball stands on the ground, the heel is raised 1 inch from the ground, and inside the thigh muscles. Will work even more. For example, the pressure on the leg muscles increases the pressure of the leg muscles, such as the weighted disk, such as in your squat with a Swiss ball. “Stand with the ball on the wall and the back on the ball,” says Chin. “If you lower the glut to the floor, the ball with a non -slip surface will roll with you. If you squat down, it tends to tilt forward, but the ball needs to keep your back completely straight.
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Isn’t it still difficult?
Incorporate the weight. I use a heavy barbell at home, so I can gain weight -now 22.5kg. “The bar should be on the muscles of the high hiper, which is a fleshy area over the shoulder,” says Chin. It must be enough light to lift from the floor from the head. “Your hands hold the bar, the biceps and the forearm are at a right angle, and the palms are positive. Just use a barbell. [on its own] At first you get used to exercise. Within six months of regular training, beginners should be able to squat down around 10kg. He says he is over 50kg, and most of us use a squat rack, a gym and a high barbell in the gym because it is too large to go up to our shoulders. You need it.
Can I use dumbbells instead?
Absolutely, Chin says. “At the height of the chest known as the” Goblet Squat “, one weight or kettlebell can be maintained at the height of the chest or a light weight on each hand. The more effective space is the resistance band squat. “You can buy a pack of various muscle bands from 4kg to 22kg and add multiple bands.” Since the width of the foot is far away, place the resistance band under the ball of each foot, 1 for each hand. Place the handle. “Curl the band on the shoulder, turn the fist forward, and the palm turned inside with the face inside. [is] Behind the upper arm. Then start crouching. I always use these with my clients. “
What should I do with weight?
It depends on what you want to achieve. I do 120 every 2-3 days. Execute 3 sets of 20 full squats and 20 “pulse” (lower 5cm at the bottom of the movement). However, in order to build muscle mass, it is recommended that chin is less repeated using heavy weight. “Try 3 sets of 15. The last two repetitions of each set should be almost impossible,” he says. “Do not do weight squats every day. It must take 48 hours in the meantime to restore muscle time.”
What is a split squat?
For an increase in balance and “acceleration of strength,” split squat is a great way to make one -sided training in the evening in the evening, which is a one -sided training form of one leg that works more intensely than other legs. 。 Turn your legs forward, leave the waist width and place your arms on you. Move forward with your right foot, both feet are bent at an angle of 90 degrees, and the front thighs are parallel to the floor. When you return to the starting position, squeeze your ass. 55 -year -old Jennifer Lopez explained the weight split squat as part of her “daily administration of wellness” in the post on Instagram last year. I do 30, followed by 20 squat pulse, hold 10 kg of weight on each hand, and repeat on the other side. Or try the pistol squat. Standing with the width of your feet, pointing out your toes, holding your right hand lightly to balance as needed. Raise your left foot a few inches from the ground and squat down with your right leg. Repeat on the other side. “Most people can’t exceed 60 degrees,” says Chin.
And a killer version?
Bulgarian split squat. Two feet in front of the chair, leave the hip width of the foot, pick up the left foot, and place the left ankle at the end of the chair. Bend your right knee, lower your right leg until parallel to the floor, raise your chest, look straight ahead. Repeat on the other side. Stretching your back on a chair is purely for balance. “This is not for weak people,” says Chin. In particular, you have a 11kg kettlebell with both hands, like the actress Kate Apton, a trainer Ben Bruno, who is the most disgusting exercise on Instagram.
How can I have a big impact on squats?
Squat jumps are a priometric movement that uses speed and power to require a rapid expansion of muscles. Standing away from the shoulder width of the foot, the toes point out. Bend your elbows and put your hands in front of your chest to lower it as much as possible. Jump as high as possible and push your arms down. Return to the starting position. “Start from 10. You are improving your athletic ability, Toshin Ility, bone density, and muscle power,” says Chin. Journal of Sports Science and Medicine research revealed that when squats jump three times a week, sprint time and explosive strength have been improved. These are my favorite. Because burning the lungs makes me feel like a child and feel free. I will do 25 at the end of the workout.
