Squats are the one exercise that everyone who is looking for all around strength and fitness must have as a part of their weight training routine! Why because no other weight bearing exercise gives you so much in terms of increasing strength, muscle mass and all around fitness than squats. The secret is to be constantly looking for ways to improve your squats in order to get the most bangs for your buck.
First let us look at why squats are hands down the best weight building exercise. A squat properly done gives your whole body a workout. Of course your lower body gets the most benefit, but virtually every muscle in your body gets some benefit from squats. Even your arms, neck and the rest of your upper body receive a workout. All these muscles play a role in performing a squat. From stabilizing the barbell to maintaining proper form and balance squats is really a whole body workout.
So let us take a look at how to do this exercise correctly. First and foremost get your doctor's okay. Next find a gym and a trained that will work with you and really help you perform these squats without injury. Here are some basic tips to improve your squats:
1. Start with a weight you can easily handle.
2. Use a weight rack or machine and someone to spot for you.
3. Go through the movements slowly at first.
4. Maintain good form.
5. Wear shoes with good support.
I personally don't like support or weight belts. If you start with light weights and gradually increase the weight you really don't need a belt. I believe it is better to train and condition your muscles than to rely on a belt. Once you start using heavy weights than a belt is okay. But using a belt early on prevents your back muscles for getting stronger.
Once you have mastered the proper form and can handle the weight it is time for you to up your game. Try these exercises to take your squats to the next level.
1. Start your squat in the down position. Place the bar at a level where you have to squat and then push to and upright position.
2. Try Good Mornings: This is a great back strengthen exercise, just be sure to have a trainer work with you.
3. Do higher reps with lower weights.
4. Pyramid your reps: Again work with your trainer or an experience lifter.
5. Eat right: Lean protein and fresh fruits and veggies.
6. Rest: You do not build muscle in the gym! Your muscles grow when you rest.
I hope these tips with motivate you to try squats and once you try them how to improve your squats to get the maximum benefit from this great all around body building exercise.
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