Save the instructions on how to squat properly for an attractive body

In modern life, body shape is always something that everyone is interested in, both men and women. To quickly own an attractive butt, many people turn to squat exercises. However, not everyone knows how to practice squatting properly and how to avoid injury. Incorrect practice not only wastes time but also directly affects your body. Let's refer to the instructions on how to practice squatting properly in the following article.

To practice squatting properly, there are a few notes you should do correctly to avoid injury and bring about effective training as follows:

• Preparation

Before practicing, you must place the weight on your back so that the center of gravity is between the two feet. Remember to take a deep breath, squeeze your butt and then lift the weight from the rack. Another note is that the two legs are parallel, spread out a moderate distance as if you are about to jump. Note that the toes should not be opened more than 45 degrees; they should only be opened to a moderate angle slightly to both sides.

• Breathing

In the correct squat exercise, breathing is a very important factor. If you do not breathe correctly, pushing the weight will be more difficult, and you will easily injure your back. Before starting to remove the weight from the rack, remember to take a deep breath, as deep as possible, and tighten your abdominal muscles.

• Knees

One of the common mistakes many people often make when squatting is pushing their knees too far forward. This is very dangerous because it will cause your muscles to be too tight, and the body to lean forward too much, leading to a curved back, and injury is inevitable. In addition, if you push your knees forward too much, you will not be able to exert the necessary strength for the correct squat exercise.

• Barbell

When squatting correctly, you also need to pay attention to the barbell placed on your shoulders and its path so that it is correct. When you lift the bar up or down, it should be as close to a straight line as possible from the soles of your feet. This will help keep your center of gravity steady, avoid injury, and maximize the effectiveness of squat exercises.

Squat exercises to develop muscles most effectively

The squat is one of the simple and popular exercises that almost all gymgoers know and master. Not requiring many complicated techniques or supporting tools, squatting still brings good results in helping to firm the thighs, and buttocks and "get rid of" excess fat for both men and women. Through today's article, We will introduce you to male squat exercises to help develop muscles effectively. Let's explore now.

Benefits of squat exercises for men

What are the effects of male squats? This is a common question for many people. In fact, squat exercises mainly affect areas such as the glutes and thighs, firming and improving the size of the buttocks. In addition, during the practice of this movement, the muscles in the shoulders, back, abdomen, and quadriceps are also effectively trained. Therefore, it can be said that male squat exercises not only help strengthen and consolidate muscles but also support the overall development of the core muscles of almost the entire body, effectively improving the figure.

Squat strengthens the muscles in the back, core, and legs. These are all muscles that play an important role in the body's movement and balance structure, so it can be said that persistently practicing squats will help improve the ability to maintain balance and movement for both the present and the future.

According to recent studies, practicing male squats also causes the body to increase the release of testosterone - a growth hormone that helps burn excess fat, improve strength, and build muscle for men.

The most basic and standard instructions for practicing male squats

Although practicing male squats does not require too many advanced training techniques, to promote the effectiveness of this exercise, you also need to pay attention to practicing the correct movements. Below are some instructions to help you practice the most basic and accurate male squats that you can refer to and apply.

Starting position

The starting position for male squats is very important because if not performed correctly, it can affect the following positions in the exercise, making the effectiveness of the entire exercise session not as expected. To perform the starting position, follow these steps:

• Step 1: Stand up straight, and slowly spread your legs as wide as your hips.

• Step 2: Place your feet forward to form a V shape.

• Step 3: Slowly stretch your arms straight forward in front of your chest or bend your elbows.

• Step 4: Lower your body down, at the same time, push your buttocks back.

• Step 5: Continue lowering your body until your thighs are parallel to the floor, then stop.

Lowering position

After successfully performing the starting position, continue to move to the lowering position in the following order:

• Step 1: Adjust your back, shoulders, and buttocks to lie in a straight line. Remember to always keep your back straight throughout the exercise to avoid affecting your spine.

• Step 2: Tighten your abdominal muscles, arch your chest, and straighten your shoulders. Do not hunch your shoulders.

• Step 3: Open your knees wide and outward, do not close your knees. Do not place your knees beyond your toes.

• Step 4: Tighten your glutes to use this muscle to lift your entire body in this position.

• Step 5: Put the weight of your entire body on your heels. Gently lift your heels off the ground so that your body's center of gravity does not fall forward.

• Step 6: Hold this position for 3 - 5 seconds.

Lifting position

The next step in the lowering position is to lift your body up. To perform this position, do the following:

• Step 1: Use the force in your glutes to slowly push your body back up to stand straight.

• Step 2: Exhale when standing up and inhale when sitting down.

Posture when preparing to stand up

The male squat exercise ends with the posture when preparing to stand up. In this final position, after using the force of the gluteal muscles to lift the entire body up, you slowly stand up straight, your legs spread as wide as your hips, and then take a deep breath. Continue to repeat the postures as at the beginning about 10 - 20 times to increase the effectiveness of the male squat exercise.

Time to do squats for men

The male squat exercise brings many benefits to the male body, especially helping to strengthen and consolidate muscle groups. This exercise also does not require the support of many tools, so you can set up the exercise right at home. To ensure the effectiveness achieved after each male squat exercise session is optimal, you should practice at least 3 sets, each set repeats the postures 15 - 20 times. You can rest for about 10 seconds between each set to avoid fatigue. In a week, you should spend about 2 sessions on this movement to accelerate the improvement of muscle groups, especially the glutes.

4 Squat Variations For Men

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.