How to Build and Strengthen Your Lower Body Muscles With Squats
It doesn’t matter whether you’re a body builder or not, being human it’s a necessity for you to be strong enough for avoiding pain and injuries that take place as our muscles become weaker with ageing. And that’s the point which makes regular exercise an important part of our lives. There’re hundreds of exercises out there in the world, but in this article we’ll focus primarily on squats.
When it comes to squats as an exercising technique, many people think that they’re good for hips development only. However, that’s not the case. Squats, if done properly, strengthen every part of our lower body from hips to toes in such a manner that our legs and lower body muscles become completely safe from most types of pains and injuries. If you do squats regularly in a proper manner, chances are you won’t have your legs aching for your whole life (until you suffer from any severe accident).
We have already stressed out the importance of properly done squats and now you may be wondering what the method of doing squats properly are.
Don’t worry, we have got you covered:
Step #1 – Warm up: Before you start the exercises, you need to warm up for raising your heartbeat rate slightly, which results in faster flow of blood that helps muscles in gaining flexibility before you start tougher exercises like squats. So you need to begin with cardio exercises for warming up, following which you can start stretching those four muscle groups namely calves, quadriceps group, hamstring area and gluteus.
Step #2 – Work out on hips: Once you’re done with cardio exercises and stretching, you can proceed towards some hip related exercises. Before you start doing squats it’s important to work out a bit on hips as well – not doing so may increase tension in the muscles of hips during squats, which may lead to pain or injuries.
You can do that in following manner:
• Bend your legs slightly into knees
• Take two positions with your hips, one after another, which are known as posterior tilt position and anterior tilt position respectively. In other terms you gently push your hip and pelvic area to the front or towards your back.
Step #3 – Doing squats: With your hip area moved to the back in posterior tilt position, you can start doing squats. Be careful about the position of your lower leg. Your legs should be slightly pushed apart, your feet wider than the width of your shoulders, and your feet must face outwards, not straightforward as some people do. Same goes for your knees as well – they should also be opened wider to your shoulder line and facing slightly outwards. After positioning your body properly you can start pushing yourself up and down repeating the exercise few times.
And of course, proper breathing is another thing that must not be forgotten. While you are slowly lowering yourself down you are meant to inhale some air, and while you are raising yourself upward you need to slowly exhale the air. And remember, you need to do these things slowly – not explosively!
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