How To Do Perfect SQUAT | FITNESS SPECIAL | SQUATS For Beginners | WORKOUT VIDEO
Summary
TLDRThis instructional video script guides viewers through the proper technique for performing squats, a bodyweight exercise that targets the glutes, quadriceps, and hamstrings. It emphasizes maintaining a straight back, aligning knees with toes, and paralleling thighs and hips to the floor. The script suggests starting with three sets of 10-15 reps, gradually increasing as strength improves. It highlights the importance of form over reps and introduces the concept of holding the squat position for pulses to enhance endurance. The video concludes with encouragement to exercise safely and effectively, requiring no equipment beyond one's own body.
Takeaways
- 🧍♀️ Squats are a bodyweight exercise that strengthens the glutes, quadriceps, and hamstrings.
- 📏 Start with feet shoulder-width apart and arms lifted for balance.
- 🏋️♂️ Maintain a straight back and align the back and neck in one line to avoid injury.
- 🔙 Push hips back as if sitting on a chair, ensuring thighs are parallel to the floor.
- 🦵 Avoid collapsing knees inward or outward during the squat to protect the joint.
- 🌬️ Inhale as you lower into the squat and exhale as you stand up.
- 📉 Keep the knees in line with the toes for proper form.
- 🔝 Start with three sets of squats, increasing reps from 10 to 15 as you progress.
- 💪 As you build strength, hold the squat position and pulse for added challenge.
- 🏃♂️ No equipment needed; squats are accessible and effective for all fitness levels.
Q & A
What muscles do squats help to strengthen?
-Squats help to strengthen the glutes, quadriceps, and hamstrings.
What is the recommended stance for a basic squat?
-For a basic squat, start with your legs just about shoulder-width apart.
How should you position your arms during a squat?
-Lift your arms up in front of you for balance while performing a squat.
What is the importance of maintaining a straight back during squats?
-Your back must be absolutely straight, and your back and neck should be in one line to prevent injury and maintain proper form.
How do you ensure your hips and thighs are at the correct level during a squat?
-Your hips and thighs should be parallel to the floor as if you are sitting on an imaginary chair.
What should be the position of your knees during a squat?
-Your knees should not collapse inward or outward and should be in line with your toes.
What is the proper breathing technique for squats?
-Inhale when you go down into the squat position and exhale when you come up.
How many sets and reps are recommended for beginners to start with?
-Beginners can start with three sets: 10 reps in the first set, 12 reps in the second set, and 15 reps in the third set.
What is the advice for maintaining form while increasing the intensity of squats?
-With proper form, you can build up strength and endurance. As your stamina increases, you can hold the squat position for a few seconds and do pulses, ensuring your form is not compromised.
What is the benefit of squats in terms of equipment needed?
-The beauty of squats is that no equipment is needed; all you need is your body.
What is the key takeaway from the script regarding squats and fitness?
-Squats are an effective exercise for building strength and endurance in the lower body without the need for any equipment, and proper form is crucial for safety and effectiveness.
Outlines
🏋️♂️ Squat Exercise Instructions
The paragraph provides a detailed guide on how to perform squats, a bodyweight exercise that strengthens the glutes, quadriceps, and hamstrings. It begins with instructions on positioning, emphasizing the importance of keeping the back straight and the neck in line with it. The correct squat form involves pushing hips back as if sitting on a chair, ensuring the hips and thighs are parallel to the floor. The paragraph also advises on breathing technique, inhaling as you lower into the squat and exhaling as you rise. It suggests starting with three sets of squats, increasing the number of repetitions in each subsequent set. The paragraph concludes with advice on maintaining form and not locking the knees, and mentions that no equipment is needed for this exercise.
Mindmap
Keywords
💡Squats
💡Glutes
💡Quadriceps
💡Hamstrings
💡Balance
💡Posture
💡Hips
💡Knees
💡Sets and Reps
💡Form
💡Pulses
Highlights
Squats help strengthen your glutes, quadriceps, and hamstrings.
Start with your legs just about shoulder-width apart for a basic squat.
Lift your arms up in front of you for balance.
Ensure your back is straight and does not arch inwards or outwards.
Push your hips back as though you are sitting on an imaginary chair.
Your hips and thighs should be parallel to the floor during the squat.
Maintain form by ensuring your knees do not collapse while squatting.
Inhale when you go down into the squat and exhale when you come up.
Your back should be straight, and knees should be in line with your toes from the side view.
Do not lock your knees when coming up from the squat.
Start with three sets of squats: 10 reps in the first set, 12 in the second, and 15 in the third.
Increase the number of sets or reps as you progress and maintain proper form.
Once stamina increases, hold the squat position for a few seconds and do pulses.
Ensure your form is not compromised while doing pulses.
The beauty of this exercise is that no equipment is needed; all you need is yourself.
Stay fit and safe with proper squat form and progression.
Ryon signs off, encouraging viewers to get started with squats.
Transcripts
[Music]
[Music]
how to do
squats squats help strengthen your
glutes your quadriceps and your
hamstrings for a basic squat start with
your legs just about shoulder width
apart lift your arms up in front of you
for balance make sure your back is
absolutely straight and you do not arch
your back inwards or outwards your back
and neck must be in one line now push
your hips back as though you are sitting
on an imaginary
chair your hips and thighs must be
parallel to the floor maintaining your
form come up to the neutral
position make sure that when you sit
down in a squat position your knees do
not collapse while you're doing a squat
inhale when you go down and exhale when
you come
up now let's see the squat position from
the
side back is straight knees are in line
with the toes thighs and hips are
parallel to the floor now this is the
ideal position your body should be in
when you
squat while coming up do not lock your
knees this puts unnecessary pressure on
the joint to begin with you can start
with three sets with at least 10 reps in
the first set 12 reps in the second set
and 15 reps in the third set you can
always increase the number of sets or
the number of
[Music]
reps as you graduate through the
exercise with proper form
you will eventually build up strength
and
endurance once your stamina increases
you can also hold the squat position for
a few seconds and do
[Music]
pulses make sure while doing this your
form is not
[Music]
compromised so the beauty of this
exercise is you need no equipment at all
all you need is you so get to it stay
fit stay safe this is Ryon signing off
cheers
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