As mentioned, male squats do not require training equipment or "super" training techniques. However, you can completely proactively combine with some supporting equipment such as dumbbells or barbells while practicing to improve the effectiveness of each training session. Specifically, some variations of male squats that you can refer to and apply are as follows:
Squat exercise with dumbbells
Men's squat exercise with dumbbells is also one of the simple muscle-lifting exercises that gymgoers love to choose to practice. This type of exercise mainly affects the front thigh muscles and secondary muscle groups such as the back thighs, calves, buttocks, and shoulders. Squats with dumbbells have a gentle technique, suitable for men to practice to make the thighs firmer. In addition, the exercise also helps to raise the buttocks and improve the chest muscles. How to do squats with dumbbells is as follows:
• Step 1: Stand up straight, legs wider than shoulder width. Hold the dumbbells in front of your chest with both hands.
• Step 2: Gently push your hips back, at the same time, lower your body as far as possible until you feel your hamstrings touch your calves, then stop. Remember to keep your chest, back, and head straight.
• Step 3: Continue to lower your body to the lowest level, hold for about 2 seconds, then slowly stand up straight and return to the starting position. While performing this step, you need to pay attention to putting all your body weight on your heels, do not tiptoe to push your body forward.
Barbell squat exercise
The Barbell squat exercise (Zercher squat) is also one of the "variations" of the simple male squat movement that many people love. This exercise is relatively more difficult because it uses a barbell as a tool during exercise. Therefore, you need to pay attention to performing the correct exercise technique to avoid unnecessary injuries to the spine. The male squat exercise with a barbell helps reduce pressure on the hip muscles, strengthens the body, and helps improve training efficiency. The steps include:
• Step 1: Stand straight in front of the barbell rack. Spread your legs shoulder-width apart and slowly lower your body.
• Step 2: Hook your arms around the barbell so that the barbell is located between the two elbow grooves.
• Step 3: Slowly stand up, press your hands together, and place the barbell in front of your chest, palms facing in.
• Step 4: Perform the basic male squat. Inhale while performing this position. A small note is that you do not push your knees too far past your toes.
• Step 5: Hold the position for a few seconds, then lift your body up and exhale.
Squats for men with dumbbells require a relatively difficult technique than basic squats.
Squats with dumbbells
Squats with dumbbells are performed in the same way as squats for men with dumbbells. The difference here is that the dumbbells will be replaced with dumbbells with a weight suitable for your body type. This exercise will also help firm the glutes and thighs, improving your health if you practice diligently every day.
Squats with dumbbells help firm the glutes and thighs.
Pistol Squat
If you are looking for advanced squat exercises for men, you can refer to the one-legged squat, also known as the Pistol squat. This exercise helps increase muscle mass, especially the posterior leg muscles, abdominal muscles, glutes, and thighs, and at the same time, effectively burns excess fat, chosen by gymgoers.
• Step 1: Stand straight with your left leg, bring your right leg and both arms straight forward so that they are perpendicular to your body. Make sure your arms are parallel to each other.
• Step 2: Gently push your hips back and bend your knees, lowering your body so that your thighs touch your calves. Keep your chest, back, and head straight, eyes looking forward.
• Step 3: Hold the position for a few seconds and then return to the starting position.
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