Squats! Yes that's right! You know that exercise that a lot of people use to practice dropping it like its hot! Commonly used at the clubs in hollywood by the 'hip-hoppers' :)
Squats are used for many purposes- and have been used since the beginning of time- a universally known exercise, but honestly the basics and sticking to basics really works! Of course this is going to depend on your exercise plan and if you are doing full body, lower body and or upper body only and also if you are looking to build muscle- tone up- or lose as much body fat as possible!
Remember when wanting to maximize weight/fat loss- you want to do exercises that will involve more muscles (to tax/overload more muscles- hence efficiently burning more calories!)
I.E. Doing squats instead of doing quadricep/leg extensions. (muscles used in squats: Quads, Hamstrings, calves/gastrocnemious, butt/gluts. and even core muscles---- where as quadricep extensions is just focusing on one or a few muscles.. )
The main thing we have to remember when doing squats is: "form- form- form-- posture- posture!"
This exercise is one of the most commonly misused - or- not done properly out there by your 'average' gym rat.
If you are new to squats then there are different progressions that you can follow.
Tip #1:
Because squats mimick or is the same motion as 'sitting down': then the first progression in efforts to making sure we are performing the exercise with the correct posture is: to sit in front of a chair or a bench -if at the gym: back is straight: shoulders are back and relaxed: and chest is puffed up and out: place your legs at 90 degrees (your knees that is) and your feet are comfortably flat on the ground while parallel.
Think about feet- knees- and back: you want to check that all of this points are covered when starting.
Place your hands in front of you for balance or to your sides. Get up and back to sitting on the chair with-out using your arms.
** Once you are comfortable with this- you can start from the standing position and go down to almost sitting- once you barely touch the chair or bench- get up and notice how you will be putting more tension on the muscles because of the constant motion.
Tip #2: Or progression two: Even if you have tried the squat and you are more experienced: then move on to 'Smith machine' (this is the barbell at the gym that is connected on both sides- usually accompanied by a bench, but you can always set it aside)
The benefits of this machine are- that it allows for good posture (as long as you are keeping your knees behind your toe line when on the 'down' part of the squat and because you can squat with more weight and not worry about dropping it or falling. (a bit more safe!)
** the set-back is that this machine helps too much with balance and does not allow your stabilizing muscles to do the work... therefore, you are using less muscles- and thus losing less calories than the contrary.
Tip #3: Dumbbell squats: Great because they do account for balance- your posture will get better for later when you use a barbell and more weight.
Exercise: grab weights (dumbbells) on each hand: place them on your side: while standing: To get ready- feet are shoulder width apart and parallel: knees are slightly bent (to reduce pressure from your lower back): hips and shoulders are square: back is straight: shoulders back and chest out (like a marine- I think we can all picture that! :) ) then lower your butt down as if you were sitting on your imaginary (or real) chair: keep your knees behind your toe line: keep your eyes on a spot directly in front and about 3 feet above you (this will help you keep good posture!) and come back up to finish one repetition.
*****
I know this sounds very technical, but once you remember all the cues and practice it- you will see how easy the progressions are! Always do a warm-up set of about 20 squats with no- or little weight. And remember that the more muscles you use the better: for maximizing calorie use- so that means that you can use other equipment and combine squats with bicep curls, or squats and shoulder press and so on...
Always- keep it safe and remember to have the best music possible to motivate you!
**** As requested****monday- work out
Today: I did back and abs at the gym
1) Sitting Rows (on rack machine): 4 sets of 150 lbs (back to back with or BTB) wide grip pull-ups
rest about 30 seconds in between
2)Lat Pull downs-140 lbs (BTB) - with- hanging from pull up bar: Leg raises for abs
4 sets of each: 30 sec. rest
3)Bent over dumbbell single hand rows (weight I can carry for at least 8 repetitions)
4) laying on my stomach: back extensions- 3 sets of 10
5) Decline bench- sit ups
*** jump-rope while resting
your trainer Sebastian! =)
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