Squats are considered the king of fitness movements and are the most popular exercise for everyone. A fitness beginner must also learn the movements.
Benefits of squats:
1. It is a full-body exercise that targets multiple muscle groups, including hamstrings, quadriceps, calves, lower back and abdomen.
2. Squats use two major joints (hip joints and knees), which can enhance your muscle coordination and stability.
3. Squats can strengthen the muscles on both sides of your knees, enhance knee protection, and reduce knee injuries.
4. You can develop an attractive buttocks.
Level: Advanced
Main training Muscle group: quadriceps
Other muscle groups trained: lower back, gluteal muscles, hamstrings, calves
Action:
Put your feet shoulder-width apart, with your toes slightly spread out. Around 15 degrees.
It is a "sitting" movement. Keep your upper body as straight as possible and sit back with your buttocks (imagine sitting on a table)(on a chair), and then slowly lower down so that the thighs are parallel to the ground, and then slowly return to the ready position.
Notes:
Keep the upper body straight, the thighs should be parallel to the floor, the knees should not exceed the toes, and the center of gravity should be on the heels rather than the toes.
Number of groups
3 groups, 6-8 reps per group
Movement teaching
