It's not a matter of your "curves" all the time. But it's about fighting pains as well. Exercise is not just an "architect" to tone your body in an artistic way, but it is equally helpful in alleviating some of your body pains. And when it comes to toning or fighting some existing pains, the lower part of your body may try to take the maximum amount of attention. After all, this is the part which completes your curve and this is the part which again houses some really uncomfortable pain and discomfort. A lower body exercise will definitely involve squatting, which helps in the toning and the strengthening of the lower body.
Squat is a great and effective way to increase the strength of your legs, thighs and buttocks. Other than being a great workout it is an ergonomically efficient lifting technique especially for those who have back pain. But surprisingly, many of us are not aware of the correct ways of squatting even though we are well aware of its popularity.
Squat can turn out to be risky, if not performed accurately. Many people, do squat as if they are folding up their body at hips and knees against the design of their body. Lack of appropriate technique can be injurious. So it is mandatory to learn correct way to squat.
Tips to Perform Squats in the Right Manner
There are numerous ways to perform squat exercises. Squats can be performed with any kind of free weights such as barbells, dumbbells, kettle-bells or even just your own body weight. If you are a beginner then it is advisable to begin just with your body weight and then you may gradually progress to free weights. Proper execution is a must to experience an effective and injury-free workout. This is how you can perform squats effectively:
- Stand comfortably with your feet shoulder width apart and your toes turned slightly outward.
- Look straight, gradually bend your knees and drop your buttocks down towards the ground. Imagine as if you are going to sit in a chair and reach back with your buttocks while keeping your chest lifted.
- Make sure your knees do not extend out in front of your toes. Failing to assume this, may put undue stress on your knees.
- Descend down gradually. Your posture will determine the depth of your squat and any alteration in your spinal curves may cause injury. It is, hence, advisable to stop your descent, before reaching the point at which you feel an alteration in your spine. Many experts suggest descending till your thighs are parallel to the ground. While going down, rest the whole body weight on your heels and keep the core tight to generate strength.
- Once you reach your point of maximum descent, go back to the starting position. Your upward movement should always be slow and under control.
If You are Using Free Weights
If you are using free weights, then you will need to keep these special considerations in your mind:
- While performing squat using barbell, place the barbell on the trapezius muscles of the upper back across the shoulder blade without hurting your neck. If you find it to be uncomfortable, then reduce the weight or adjust the position of the bar to make it comfortable on the upper back. Using heavy weights may also hurt your knees and back. Under such a condition, use lighter weight.
- To be on the safer side, practice first using un-weighted bar to learn the proper movement and to gradually progress through light weights.
- While descending, make sure the bar does not transcend forward or straight down. The weight should be evenly centered.
- While using heavy weights, use weight-lifting belts to prevent unwanted stress and injury.
- Take help from an experienced spotter to ensure safety.
Squats have varieties - split squats, sumo squats, single leg squats and squats using Swiss ball. Safe and effective workouts are based on biomechanical considerations. Safety will always take the front seat irrespective of your expectations and fitness goals. You really cannot afford to "break" a "bottle" while trying hard without a proper technique to give it the shape of a coke "eye-candy".
