13 May How to do balance squatting effectively.
Squats are a great all-round exercise that works on many major muscle groups including the glutes and your core muscles. It generally benefits a lot of people. You don’t have to be young, super fit or already have strength to do them. They can pretty much be done anywhere without too much fancy equipment; and when done properly can be a great way to stay fit.
Before diving into how to do balance squats effectively, here are some very interesting facts about squatting that’ll make you consider it in your next workout session.
- Squats are a natural, functional movement, you do it sometimes without knowing. For example, you squat when you enter your car or when you’re rising from a chair.
- According to sports specialists, squatting promotes more muscle growth across the whole body than any other movement.
- Squats build your leg muscles – quadriceps, hamstrings, and calves. These drills also create an anabolic environment, which promotes body-wide muscle building, improving muscle mass.
- Squats make your whole body stronger. This includes everything from your muscles, to connective tissue, to your bones. By performing squats you can increase mineral density which helps fight diseases such as osteoporosis.
- Performing squats produces endorphins in the body which are your body’s natural way to relieve pain.
The Set-Up (getting ready):
Stance will vary slightly from person to person, but your feet should be between hip- and shoulder-width distance apart, with your toes slightly turned out (between 5 and 15 degrees). Your spine should be neutral, shoulders back, chest open. Make sure you keep your heels down and keep them planted throughout the move. You can clasp hands in front of chest for balance.
The Squat (motion time):
Initiate the movement by sending the hips back as if you’re sitting back into an invisible chair. Bend knees to lower down as far as possible with chest lifted in a controlled movement. Keep lower back neutral. Press through heels to stand back up to starting position. Repeat.
Aim to get your thighs at least parallel to the floor. To do this, squat down so your thighs are even with your knees. If mobility allows, lower further. As you come back up, make sure hips are set right under your ribs— because you don’t want your hips to pull too far back.