Add Squats To Your Training
Squats are versatile because there’s a type of squat good for every level of physical fitness.
If you are new to squats it’s a good idea to start out with the basic “chair squat”. They are fairly simple exercises and are a good kind of strength exercise because they allow one to target many muscle groups at once.
If you do them incorrectly, it can lead to injury or pain.*
Squat adding weight
Adding some weight to the “normal” squats increases the intensity of the exercise and recruits additional muscles.
You can try holding weights up above your head with straight, extended arms. It is an advanced variation that is quite challenging. Or try holding hand weights upon your shoulders, to your sides, or at your chest.
In the most comfortable position where you feel good. Always check with a doctor before starting a new variant.
To start with this basic form of squat, you will need to place a chair behind you. Then stand up straight with a flat back and a tight core. Keep your head and chest up at any time. Your feet should be pointing forward. Then, descend slowly by driving your hips back and bending your knees. Next, touch the chair with your butt then slowly rise back to the primary posture.
There are lots of squat variations, but the most common is the “normal squat”. squatting until the thighs are parallel to the floor, and returning to the starting position. Squats are classic exercises that target a variety of the body’s muscle groups such as hips and knees, with emphasis on the lower body and back.
With hands in your head
Squat becomes more challenging with your hands holding your head. To start, place your hands behind your ears with elbows extended out. For the duration of the squat keep your arms in that position. Do not pull your head. It’s easy to increase the effort of your basic squat by a change in arm or hand position.