Why should you focus on performing the perfect squat? It can make the difference between improving your fitness or succumbing to injury. Squats are exceptional for improving functional fitness. They work large muscle groups and boost the body’s nitric oxide. Nitric oxide causes blood vessels to widen, lowering blood pressure. They improve stability and functional fitness. That’s vital for seniors. All these benefits are possible only if you execute them correctly. Squats build the same muscles that help you get up out of a chair, so they’re vital for seniors.
Starting in the correct position makes a difference.
Your starting position determines the quality of everything that follows. If it’s not correct, every other movement will be wrong. Your trunk should be in the neutral position with a slight curve in the lower back, your shoulders should be back and relaxed, and your head should be up. Keep your head held straight. Bending it backward or forward diminishes benefits. Only bend at the hip and keep your back straight the entire exercise.
Your foot position determines which muscles you work.
How you place your feet will make a difference. The basic squat starts with your feet at hip-width. Your toes pointed out slightly. There are many variations of the squat. Some variations begin by spreading the feet wider or pointing the toes more outward. Once you master the basic squat, you can transition to other foot positions. As you lower your body in the basic squat, keep your core muscles tight, pulling in your stomach as if trying to press your belly against the spine. When you lower your body, your weight should be on your heels, keeping your knees in line with your toes and not pushing them further out. Lower yourself slowly, hinging at the hips until your thighs are parallel to the floor.
Be aware of common mistakes.
One of the most common errors that block progress is bending the back forward or backward. You must maintain the natural curve while keeping your core perpendicular to the floor. If your core muscles are weak, there’s a tendency to compensate by overarching the back or leaning forward too far. Keep your weight on your heels. If it’s on the balls of the feet, it causes increased stress on the back.
- Basic squats work hip flexors, calves, hamstrings, glutes, quads, and adductors in the lower body. It strengthens the core muscles that help you maintain balance.
- If your knees move inward as you squat, it may be due to weak thigh muscles. That stresses joints and ligaments and creates the problem. Once you master the basic form, try modifications or add weights.
- If you can’t lower yourself far enough so your hips are parallel to the floor, don’t break form to accomplish it. Go down as far as you can. If you can’t do a regular squat, do a modified squat holding onto a countertop or a wall squat.
- Keep your core muscles tight as you do squats. They act much like a weight belt and hold everything in place. Perfect your form and strengthen your core muscles before adding weights.
For more information, contact us today at Iron Fit San Antonio
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