Perfect Bodyweight quat
Adjustable sit up
1. PUSH THROUGH THE OUTER EDGES OF YOUR FEET
The benefit: Your feet are your base of support, so the way you stand affects what happens further up your body. Creating a strong, stable foundation with your feet keeps your knees and hips in proper alignment.
How to do it: Keeping your entire foot pressed into the floor, push through the outside of each foot as you lower into your squat.
3. PUSH YOUR KNEES AWAY FROM EACH OTHER
The benefit: It’s usually no problem keeping your knees over your toes during the lowering portion of the bodyweight squat.
However, maintaining this same alignment during the lifting phase of the squat is a lot more difficult. When your knees collapse inward, you decrease your strength and increase your risk of joint pain and injury.
How to do it: When you start to rise from the bottom of your squat, actively push your knees out. Your thighs should stay in line with your feet.
. USE YOUR GLUTES
The benefit: Your glutes are the biggest muscles in your lower body, and protect your knees, hips, and low back. Take the stress off your joints by fully activating them throughout the squat.
How to do it: Instead of just dropping down and standing back up, focus on feeling your glutes throughout the entire bodyweight squat. As you lower, feel them stretch. As you stand, forcefully contract them.
5. Cross your arms
6/11 PHOTOGRAPH COURTESY OF BRET CONTRERAS
5. CROSS YOUR ARMS
The benefit: Crossing your arms in front of your chest shifts the brunt of the load to your hips instead of your knees. Your hip joints are stronger than your knee joints, so this small tweak will make you more powerful.
That's not the only way to enhance your performance. Try these 3 Simple Stretches That Will Improve Your Squat.
How to do it: Cross your arms in front of your chest, placing each hand on its opposite shoulder. Keep your elbows elevated so your arms are parallel to the floor during your squat.
In strength training and fitness, the squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quadriceps femoris muscle (vastus lateralis, vastus medialis, vastus intermedius and rectus femoris), hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks, as well as developing core strength. Isometrically, the lower back, the upper back, the abdominals, the trunk muscles, the costal muscles, and the shoulders and arms are all essential to the exercise and thus are trained when squatting with the proper form.
2. FIND YOUR 'SWEET SPOT'
The benefit: If you sit back too far, your torso will lean forward which forces your hips to do all of the work. If you sit straight down, your torso will stay completely upright which shifts the stress to your knees.
Make your glutes work their hardest by finding the squat’s “sweet spot” at the bottom of the movement.
How to do it: When you have lowered down into the bodyweight squat, your kneecaps should hover over the tops of your feet. Your torso should lean forward slightly, creating a 30 to 45 degree angle with your thighs.
EPS-200 Power Squat 中英Manual .pdf
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