Squats

Squats is another exercise in my 30-day challenge to which I want to give a full explanation in case anybody joined me in this quest for a better shape, health , energy, etc...

And in case anybody wants to start doing just this you can also use this material. In search for a profound explanation of the technique and benefits of the excercise I came across the site of the Nerd Fitness Academy to which I further give the link.

And here are the extracts from the article of the NF Team Member Staci :

"If you’ve never squatted before, you might be a bit intimidated about the idea of starting a big new exercise. Never fear! Today we’re going to go over everything you need to go to start squatting RIGHT NOW.

The setup for the squat is incredibly simple. Stand with your feet slightly wider than your hips. Your toes should be pointed slightly outward – about 5 to 20 degrees outward.

Look straight ahead and pick a spot on the wall in front of you. You’ll want to look at this spot the entire time you squat, not looking down at the floor or up at the ceiling.

I go over the setup and the full movement in this video:

Staci Squat Video Explanation

For a bodyweight squat, I put my arms straight out in front of me, parallel to the ground. Keep your spine in a neutral position. This means don’t round your back, but also don’t hyper extend and over accentuate the natural arch of your back.

Think about where your weight is on your feet – it should be on the heels and the balls of your feet, as if you were pasted to the ground. You should be able to wiggle your toes the entire movement (though that’s not a part of squatting!).

Keep your entire body tight the entire time.

Now, breathe in, break at your hip and push your butt back. Keep sending your hips backwards as your knees begin to bend. It’s important that you start with your hips back, and not by bending your knees.

Keep your back straight, with your neutral spine, and your chest and shoulders up. Keep looking straight ahead at that spot on the wall.

As you squat down, focus on keeping your knees in line with your feet. When they start to come inside the toes, push them out. Squat down until your hip joint is lower than your knees (what we call parallel). We are looking at your hip joint here, not your thighs.

Once at the bottom, it’s time to stand back up!

Keeping everything tight, breathe out and drive through your heels (keep the balls of your feet on the ground as well).

Drive your knees out the same way you did on the way down, and squeeze your butt at the top to make sure you’re using your glutes.

Remember: keep your body and core tight the entire time. This is important now, but will be especially important once we start adding weight to the equation."

http://www.nerdfitness.com/blog/2014/03/03/strengt...

Some men not only look at girls who squat, but do squats themselves. The exercise equally works for them.

Some do it this way...

Some this way...

Or this way...

Some do it as children...

Good luck to everybody! Squat! But when in doubt, check with your doctor first.