squatting-exercise-6-different-types-of-squats-to-do-anywhere

Get to know six different types of squats, some squat exercises with weights and some squats without weights. So that training never gets boring and squats are always part of it!

Squats one of the most popular exercises can take many different forms.

Fearful and often avoided, squatting should be part of any workout because it is such a complete exercise.

There are several types of squats so that the exercise never falls into the hassle. Squatting exercise are also essential to ensure that the workout is as complete as possible.

Whether it’s for the weights, for the removal of the legs or for the dynamics, here the routine never enters.


6 DIFFERENT TYPES OF SQUATS: A COMPLETE TRAINING


Although the quadriceps and buttocks are always the major focus in any type of squatting. It should be remembered that the abdominal region is also very well trained and, with different types of squats, it is also possible to require a greater muscular recruitment of areas such as the inner part the thighs and even the twins.

Discuss the different types of squats/workouts for fitness.

1. SIMPLE STEPPING

different-types-of-squats

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Some people ask; how to do squats at home?

Simple Stepping is the best squat at home.

The classic can never be forgotten and for beginners or for those who can not use weight on the back, it is an excellent option.

  • Standing with your feet shoulder-width apart, contract your belly from the beginning to the end of the exercise and keep your arms along your body;
  • Charge your legs until your knees form a 90-degree angle and push your buttocks backward (as if you would sit on a chair) and down to the knee line;
  • Straighten your legs by pressing with your heels and twitching your buttocks.

2. SQUATTING WITH BACK WEIGHT

squatting-exercise

It does not very much from the classic squat, with one small exception: a bar with weight on the back to make exercise difficult. It is the best type of squat with weight. And also the best example to lose belly fat fast.

Squat with weights benefits: Burn fact, Build core strength, Improve circulation etc.

  • Standing with your feet shoulder-width apart, contract your belly from the beginning to the end of the exercise;
  • Support the bar in the back in the zone of the trapezes (the zone more comfortable) and to keep the hands to hold it;
  • Charge your legs until your knees form a 90-degree angle and push your buttocks backward (as if you would sit on a chair) and down to the knee line;
  • Ensure that the trunk does not go all the way forward and stays right;
  • Stretch your legs by pressing with your heels and contracting your buttocks.

3-PLIE SQUAT

This squat, in addition to working the quadriceps and buttocks, will require a lot of muscular effort from the inner thighs.

  • Standing with feet farther apart than the shoulders (this is the big difference to the classic squat) and pointing the tip of the feet out, keep the abdomen contracted throughout the exercise;
  • Charge your legs until your knees form a 90-degree angle and push your buttocks back (as if you would sit on a chair) and down to at least the knee line;
  • Stretch yur legs by pressing on the heels and contracting the buttocks at the end.

4-SQUATTING WITH JUMPING

squat without weight

It is guaranteed: the legs will start to burn quickly. Just add a jump to the end of the classic squat and not only will train quadriceps and buttocks with more intensity, as will add twins to the squat workout at home.

  • Stand with your feet shoulder-width apart, keep your belly tight;
  • Charge your legs until your knees form a 90-degree angle and push your buttocks backward (as if you would sit on a chair) and down to the knee line;
  • Begin to stretch your legs by pressing with your heels and contracting your buttocks;
  • Instead of returning to standing position, push for a jump with legs stretched;
  • Return to starting position.

This is the best example of squats without weights.


5-ONE-LEGGED SQUAT

squat workouts

The pistol squat or one-legged squat is the ultimate test of unilateral lower body strength. As with other feats of strength like the one-armed push-up or pull-up, the one-legged squat requires mastery of your bodyweight, balance, and skill. When mastered, it is an excellent and impressive way to build strength throughout the lower body. Until then, it’s an excellent way to fall on your car.

  • Extend both arms out in front of you;
  • Extend one of your legs in front of you;
  • Lower your body by sitting back and bending your knee;
  • Press down with your foot and stand up.

6-SQUAT WITH LEG RAISE

Perky-Butt-Squat-And-Leg-Raise

  • Stand up straight, maintain good posture for balance.
  • Keep arms at the sides and legs shoulder distance apart.
  • Placing your weight on the heels, squat and immediately lift one leg behind you.
  • Ensure the leg is aligned straight.
  • Also, keep your hips pointed ahead.
  • You can point both arms forward. Or, alternately, you can use the opposite arm to touch the standing leg’s toe.
  • Either way, you should feel the stretch in the hamstring of your standing leg.
  • Return to squat, switch sides and raise the other leg behind you.
  • When you raise the legs, get the leg behind you as high as possible.

SHORT WEAKING

You can adopt either the classic squat or the squat with weight on the back, or the squat pliê to this exercise.

  • Standing and with your feet shoulder-width apart (in the case of the plié squatting, move the feet well beyond the width of the shoulders), keeping the abdomen contracted;
  • Charge your legs until your knees form a 90-degree angle, keep your buttocks behind (as if sitting on a chair) and down to the knee line;
  • Slightly stretch your legs, halfway only;
  • Relax until the knees form the 90-degree angle.

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