Squat

Bölge

Bacak

Hedef kas

Ön bacak

Ekipman

Vücut ağırlığı

Zorluk

Başlangıç

Destek kaslar

İç bacak, Baldır (soleus)

Squat nasıl yapılır?

Bu anlatım henüz Türkçeye çevrilmedi, özgün hâliyle gösteriliyor.

1. 1

   The Squat is a comprehensive lower body exercise that targets key muscle groups such as the quadriceps, hamstrings, and glutes, while also engaging the core. This exercise is suitable for individuals of all fitness levels, from beginners to advanced athletes, due to its scalable intensity and form variations. Incorporating squats into a workout routine can aid in building strength, improving balance and mobility, and enhancing overall body function and fitness.

2. 2

   Slowly bend your knees and lower your body as if you're about to sit on a chair, keeping your chest upright and your knees over your toes.

3. 3

   Continue lowering yourself until your thighs are parallel or almost parallel to the floor, this is the squat position.

4. 4

   Pause for a moment in the squat position, then push through your heels to rise back up to the starting position.

5. 5

   Repeat this movement for the desired number of repetitions while maintaining proper form.

6. 6

   İpucu: Avoiding Knee Overextension: A common mistake is extending the knees too far forward, beyond the toes. This can put unnecessary pressure on the knees and lead to injury. Instead, make sure your knees are aligned with your feet during the squat.

7. 7

   İpucu: Depth of Squat: Aim for a deep squat where your hips go below your knees. However, do not compromise on form or safety to achieve this. If you can't squat that deep without losing form, it's better to do a shallower squat.

8. 8

   İpucu: Breathing Technique: Your breathing technique can greatly influence your performance. Inhale as you lower your body and exhale as you push yourself back up