If you wish to strengthen your thigh, calf and buttocks muscles, squats are a great way to achieve it. Squatting is an all around way to strengthen the lower half of the body, the bones and ligaments in that area and even the supplementary tendons. The people suffering from back pain and knee joint pain are advised NOT to perform squats. Squatting is a weight training and thus it is advisable to know the right posture and method to perform the exercise, else the effect could be dangerous. How Many Squats a Day Should I Do is what we answer here-How Many Squats a Day Should I Do?
Three sets of 10-15 sqats a day, and repeated 3 days a week is optimal for resistance training. The days should not be consecutive, so that your body gets necessary intervals and rest. You can add weights if you have been exercising for a while. But if you are a beginner, using weights in the starting days is not advisable.
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How Should I Do Squats?
How Many Squats a Day Should I Do is an important question but so is how do I do the squats. As in any other exercise, you should keep your focus on your breathing techniques. Keeping that in mind, step wise guidelines to achieve a perfect squat are given below:
- Stand straight and spread your legs, just slightly wider than your shoulders.
- Lift your arms in front, keeping them straight and shoulder wide, so that they are parallel to the floor
- Inhale deeply and hold.
- Keeping your back, shoulders, and chest straight, slowly move the hips behind and bend your knees.
- Keep going down until your hips are a few inches below your knees.
- Push back up, slowly exhaling, keeping all the pressure on legs.
- Put the legs back together
Adding Weight Squats
If you have introduced exercise in your routine, you should avoid using weight until you have achieved the perfect stance and can do them properly without straining your muscles.
The people who have already gained some strength with regular practice can add some weight to increase the effect of squat. This is equally imperail to know as it is to know How Many Squats a Day Should I Do.
In a goblet squat, a dumbbell or a medicine ball or a kettlebell, is held close to your chest with both hands as you perform the bodyweight squat, outlined above. While going down slowly bring your elbows between your knees. This helps the beginners to achieve a better body posture. A common mistake the beginners make is an awkward leaning in the front. With the help of this type of squat, this can be rectified.
For back squats you need bar bells, it is advised to first train under an expert to do this type of exercise initially to avoid any kind of self injury to your muscles. It is a lot harder then it may seem.
The weight of the barbell will be taken by the upper or lower back, whichever is easy for you, and your elbows will be pointing to the ground. The arms should be in front and in same line as of your shoulder. The barbell should be centrally placed so that neither there is too much weight on any single side, nor the pressure is on the hips. The weight should be equally balanced.
Control in breathing as in bodyweight squatting has to be maintained.
After continuous and regular practising of the other squats, and becoming experienced and strong, you can head up to this kind of squat. The barbell is in the front and its weight is on the collar bones, thus it needs more flexibility, focus, strength and confidence.
In a front squat, hold your barbell on your collar bones, with your finger tips, while your elbows point outwards. The upper arms should be parallel the floor.holding the weight with just your fingertips may seem unstable and risky, but as long as your arms are straight and erect, the barbell will stay in its position. The arms should be extending straight out from the shoulders, so that the barbell gets the edge of the shoulder blade.
Tips for Doing Squats
- Warm Up .Warming up is an essential part, of any exercise regime. It helps to prevent any type of muscle injury due to sudden movements or pressure on the muscles suddenly. warming up includes stretching which helps to loosen up the muscles so that the squats are performed fluidly. Glute bridge is one of the best warming up exercise for squatting as it will open up the hip muscles and make the going down lower easy.
- If the squats are deep, they engage more muscles. But a lower squat is not easy in the beginning. By keeping your stance wide, you can achieve it. The lower the squat, the more effective it is. But keep in mind to keep the posture correct, that is, keeping the back, shoulder, neck and chest straight.
- One should focus on the position of the knees while doing a squat. The knees should not go out of the line with the ankles. To achieve it, the toes should be kept in an angle, about 5-20 degrees. This will help in keeping the position of the knees intact, avoid injuries, and also achieve a better squat.
- The body weight should be focused on the heels rather than on the toes. As the toes are not strong enough to hold the whole body weight, it will be injured or strained. Keeping the weight on heels will help in achieving a perfect stance for a perfect squat. It also helps in keeping the body straight and erect.
- While carrying weight, going down is a crucial aspect of squatting. While descending a slow and steady pace should be kept, and a straight posture should be maintained, to avoid any straining in muscles. Descend should not be too fast, as it will cause injury. Standing back up quickly, is not an issue though, if the back, neck, shoulders and chest are in perfect alignment.
This helps you know the answer to- How Many Squats a Day Should I Do?