How to do weighted squats

Weighted squats are a very popular sport and are very simple to perform. They can be performed at home without affecting our families. Regular squats can also help with weight loss and improving immunity, but we must master good exercise methods to achieve better results. Let’s learn how to do weighted squats.

How to do weighted squats

Stand naturally, look straight ahead, spread your legs as wide as shoulders or slightly wider, point your toes outwards in an "eight" shape (different foot placements exercise different parts of the body), and let your hands hang naturally at both sides of the body. During the exercise, sit down with your hips down and inhale, raise your arms parallel to the ground, move your center of gravity slightly backward, and straighten your chest and tighten your abdomen. Make sure to tighten your abdomen. Feel like reaching for the invisible chair with your hips. Maintain the posture, and note that after sitting down, your knees should not go beyond your toes. Stay for a while, then slowly move upwards while exhaling to return to the standing position. When you first start learning arm exercises, you can do nothing.^_^ 5-10 times per set, do 2 to 3 sets according to your needs. Do what you can

TIPS: Keep your body balanced, tighten your waist when squatting, do not let your knees go beyond your toes during the descent, and sit down slowly with your knees. Keep your eyes looking straight ahead and upward throughout the process.

2. Different stance distances and positions will focus on different muscle groups: (You can choose to watch this or not, but I put it here for your own reference^^)

[1] Standing with feet parallel to each other, feet closer than hip-width apart, and legs parallel during squats focuses on the rectus femoris, the lower vastus lateralis, and the sartorius.

[2] Stand with your feet parallel and hip-width apart, focusing on the vastus lateralis and the middle area between the rectus femoris.

[3] Stand with your feet parallel and hip-width apart, toes slightly turned outward, focusing on the rectus femoris and vastus lateralis muscles. [4] The toes are slightly turned outward to the same width as or slightly wider than the shoulders, and the focus of the exercise is on the vastus lateralis, vastus medialis, rectus femoris and sartorius muscles.

The above is an introduction to how to do weighted squats. After understanding it, we can better improve our bodies through weighted squats, but we must persist for a long time to achieve better results. In addition, we must also pay attention to the balance of diet and nutrition to ensure the health of the body.