How to squat properly so as not to damage the joints
At the beginning of training, when your body still gets used to physical activity, learn to do it right. This will help to avoid future health problems, sometimes quite serious. The squat is a wonderful exercise and various modalities help to make your leg muscles more toned.
You must learn to squat correctly, to prevent damage to the joints. You should not rely on our own feelings, because that damage will not be immediately apparent. Only a few months later you feel pain in your knees, and only then realize that he was following the wrong technique.
The best option in this case would be the support of a professional trainer. However, in the home, you can practice if you learn the basic rules. The most important thing is to keep the pelvis below the level of the knees and do not tear your heels off the floor. The first time you do it slowly to get used to the movements, subsequently can choose any tempo.
Try to choose to practice room with a big mirror to see yourself in all growth. For regular squats with your feet the width of the hips. place your hands flat on the belt. Falling down, make sure the knees do not come forward to stop. Then in the mirror you will see that the angle in the legs is 90° and the hips parallel to the floor. Avoid rounding your back, otherwise you will break the lower back. do not bend far forward.
All the time look at yourself in the mirror. When done correctly you will feel a stretch in the posterior region of the tibia. This is normal, however, if you often wear shoes with high heels, start squats with caution, because these muscles are already overworked.
In the normal squat involved muscles of the anterior surface of the thigh. In order to study the inner surface, spread your legs apart so that when squatting foot “looked” in the same direction as the knees. Go down to parallel with the floor, the angle in the legs should also be straight. This exercise is called “plies”.
Add weighting in two-three weeks of training. Under normal squat pick up a dumbbell. Performing a plie, cargo hold with both hands and lower between your legs when driving down. Do not try to get to the floor, watch your back. Severity increase your own weight, and hence the load on the muscles.
Squats with weights is not recommended for beginners. Enter it in your training, when well enough to do normal exercise. Barbell or gymnastic stick to lift off the floor only with a straight back. Bend your elbows, bringing the stick to his chest, then push it up, get back and put your shoulders. Next squat as usual.
Physical exercise a lot of nuances. Even if you train one body part, watch the other position. It is important not to lose sight of that order, forming a shape in one place, not to harm another.
To improve the efficiency of the workout while saving time, add this rhythm: stoop down to 1 and get up at 2, 3, 4, or Vice versa. In addition, in the bottom of the squat you can stay and make three mini-movement up and down. Then climb to the starting position and repeat. You will feel that the muscles become more tired.