Squats strengthen the lower body

Effective training for the lower body Many people nowadays laugh at the squat as being outdated and obsolete. But there is still no more effective method for strengthening and stabilizing the lower body. When done correctly, the squat not only trains the stomach, legs and bottom, but also balance and joints. However, the correct execution is a big problem. Beginners in particular have a hard time getting the movement right and, out of ambition, overload their bodies with too many incorrectly executed repetitions. How do you do squats? The complex movement sequence of squats is often underestimated. You don't let yourself fall into a squat and shoot back up uncontrollably. There is a basic technique without which training with squats is more harmful than effective. First of all, position yourself firmly on your heels. Your feet should be about shoulder-width apart. If you can no longer move your toes, you are not standing on your heels. Then it is better to readjust again. It is also important that your knees and toes form a clear line. Then stretch your arms forward. The body is now lowered into a squat in a controlled manner by pushing your buttocks backwards until they are a few centimeters above the ground. The back extensors must be tensed, while the front of the upper body must not be tilted downwards too much. The exercise is particularly challenging if you perform it correctly and squat deeply. How not to do it As already mentioned, the exercise should not be performed too quickly. It is important to lower the buttocks slowly and in a controlled manner. One correct movement is worth more than ten incorrect ones. It is also important to know your limits. Do not overexert yourself with endlessly long repetition intervals, but always concentrate on the correct execution of the next repetition. In order not to overload the knee joints, it is absolutely necessary that the tips of your knees do not extend beyond the tips of your feet. Many experts favor the 90-degree position for squats. Even in school classes, PE teachers often disagree on whether you should squat completely or stop at 90 degrees. However, recognized sports physicians are convinced that deep squats are actually safer from a health perspective, as the knee joint does not have to brake abruptly. You should first practice squats with support. For example, you can stand in front of a wall to prevent your upper body from bending too much. It can also help if you stand in front of a mirror to check your movement. If you are really having a lot of trouble, it is advisable to hold on to a suitable object at the beginning. What does squats train? Squats have the greatest impact on the leg muscles. Squats put a lot of strain on the thigh muscles, the quadriceps and the calves. The great effort that the legs have to put in increases their strength in no time. Squats also strengthen the core. The lower back and abdominal muscles are always tense and ensure that the energy expenditure is balanced. Due to the high pressure on the gluteal muscles, squats are also excellent for shaping the buttocks. Just one variant or more? Squats allow for a wide variety of variations. You can make the exercise more difficult by placing a barbell over your shoulders. Another common alternative is to jump straight from the squat into an explosive jump and land as gently as possible. If you put your arms behind your head, the rest of your body has to do all the balancing. Overall, there are endless variations of the exercise. Fitness gurus like Mark Lauren show us how it's done and rely on exercises without equipment.