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Table of squat exercises for best results

Spread exercises the “Squat” recently dramatically; For its role in “sculpting” the body and tightening its muscles, especially the lower region. Below is a table of squat exercises for best results.

Schedule of squat exercises for a week

Table of squat exercises
Squats include many benefits

Squats, also known as squats, target the waist, legs and buttocks. It is usually performed within the framework of a schedule that includes different types of exercises distributed throughout the week, with each exercise performed for a minimum of ten times a day. Next, the squat schedule.

“Squat” squatting


The exercise is performed according to the following: After standing upright, with arms extended forward, and legs spread apart. Bend the knees, pushing back, keeping the torso straight. Slowly continue bending the knees, until the background is at the same level as the knees. Then, the legs are slowly straightened, and the bottom is directed up, until the upper torso is completely straight. Hold this position for 30 seconds, slowly returning to the starting position.

“Squat” landing


The exercise consists of standing up straight, bringing your legs closer to each other, and extending your arms out from each side. Then, the left leg is bent back, fixing it on the fingertips, and the knee remains above the ground, taking care to straighten the upper torso. Then, you will return to the starting point, with re-exercise with the right leg.

Squat leg lift


Table of squat exercises


This exercise is effective in sculpting the buttocks
Performed according to the following: After standing upright, with a slight spread between the legs, and the arms extended to the sides of the body, the left knee is bent and the leg raised to touch the elbow of the left hand.

Back Squat


Table of squat exercises


This is one of the most effective fat-burning exercises
It consists of standing up straight, legs spread apart, and arms extended forward. The knees are slightly bent with the torso straight, the right leg raised and extended back. Hold this position for as long as possible. Then, the leg is lowered, and raised again.

The side squat


The exercise is done as follows: After standing up straight, bringing the legs closer to each other, extending the arms to the sides of the body and joining them with each other. Move the right leg wide toward the left leg, with the right knee slightly bent, keeping a wide distance between the legs. Then, a return to the starting point is accomplished.

The front “squat” exercise


The exercise consists of standing up straight, legs slightly apart, arms forward and crossed. Then, the legs are bent, pointing in the opposite direction, so the right leg takes a wide step towards the right, the left leg, while maintaining a wide distance between the legs. Then, bend the knees, descending to the same level as the knee. Hold this position as much as possible, then slowly return to the starting point.

Benefits of “squat” exercises


This exercise helps stretch your buttock and leg muscles
The benefits of easy-to-apply “squats” include:

Table of squat exercises

Burning fat and tightening the muscles of the body, thus giving it a consistent shape.
Boost your metabolism, and thus burn more calories.
Muscle strengthening, tightening and increasing size.
Stretch the muscles of the body, especially the muscles of the legs and buttocks.
Reducing joint and back pain.
Lubricate the body, keep fit.
Stimulate blood circulation, enhance digestion and bowel movement, and thus expel toxins from the body.
Eliminate “cellulite”.
Promote mental health.

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