Squats Actions For Your Greats Looking on Legs Especially For That Sexy Lower Body
Squat is not only the trump card exercise for healthy legs, but it can also stimulate the body’s testosterone level, and it is also one of the most important fitness exercises. Squats require a large lung capacity and a strong heart, which can fully improve muscle and strength levels, plus it will boost your lower body with more lean and sexy legs, especially for girls who love to wear skirts or tight jeans!~
Standard squat
1. The back should be clamped, and the back should not be arched. Tighten the shoulder blades and place the barbell on the trapezius muscle.
2. The feet are the same width as the shoulders or slightly wider, and you need to adjust them to find the most suitable feeling of exertion.
3. When squatting, the knee joints naturally face outwards, and the knees point towards the toes (knees can pass over the toes, excessively retracting the knees will increase lumbar pressure).
It seems a bit boring, but in fact, squats are like bench press and plank support, and there are many interesting ways to play
Other than this here are some advance squats available:
1.Squat Barehand Squat
The most conventional type of squat, beginners can start from this. Squat back with your hips. Imagine that there is a stool behind your ass and you want to sit on it. Stretch your arms forward to keep your balance and straighten your back. Make sure that your knee joints and toes are in the same direction, and don’t over-buckle or rotate your knees. Squat as deep as possible, and squat until your thighs are parallel to or below the ground.
2.Dumbbell Squat dumbbell squats
If you don’t have a barbell to carry weights, dumbbell squats are a good way to squat with weights. Squat down with the bell in both hands, with dumbbells on either side of your feet. The action essentials are the same as “bare-handed squat”.
3.Squat To Press Squat Press
You can also carry weights with dumbbells, barbells, and kettlebells. If you don’t have any of these devices, you can push them empty-handed, or hold two mineral water bottles. Put the dumbbells on the upper chest. Squat down and push up the dumbbells with both hands when you stand up. Keep the core tightened! Don’t bend down at any time! Be sure to straighten your back when lifting dumbbells!
4. Prisoner Squats kneeling squats
Girls can practice this, and thin thighs.
5. Squat Wall Hold
As the name suggests, find a wall and keep the squat position still. Control your legs away from the wall, so you can ensure that your thighs are parallel to the ground. Make sure your back is upright and the entire back is completely attached to the wall. This action is very good for knee joint rehabilitation.
6. Uneven Squat Unbalanced Ground Squat
This squat exercise is very helpful to balance and improve one hip and leg. Make one leg higher than the other leg, allowing one leg to step on a box, barbell or pedal. Squatting in this position is the same as squatting with bare hands.
7. Split Squat (Bulgarian split squat)
Put one leg on a tall object and squat, also called Bulgarian squat. If you are not balanced during the squat, you can do it by holding the wall.
8. Squat Jumps
Very good advanced training! It is a very good cardio training! Squat down and jump as high as possible. Squat down during landing. It can be calculated not by the number of movements, but by time, such as squatting and jumping for 30 seconds.
9. Sumo Squats (Plie Squats) Sumo Squats
Sumo squats have a wide stance, with the soles of the feet facing outwards. It will be difficult to do this movement if the flexibility is not good, and the balance is difficult to master. Sumo squats stimulate the inner thighs more than ordinary squats.
10. 1/2 Squats (shallow squat)
Half squats can only be counted as a kind of opportunistic training. As a novice, try the start of the squat. In fact, this is a squat, but not to the end. In other words, when you are doing squats, the last few are really weak and you can’t squat down.