Don't Fry Your Knees

How to do squats for beginners?

Hello fitness peeps , enthusiast if you are reading this blog I am pretty sure you are confused by different opinion of trainers and YouTube gurus about they being right and others being wrong . Yes , that's what happens when you first start going to the gym and very new to the weights and don't know who to listen and who not to ,but in todays blog i will try to make it as simple for you to understand , that what is the appropriate way to start doing squats and where and what movement you should be following , as i will try to explain the basics to you about squatting and how to keep your body in the safe zone until you perfect the movement . and then once you learn the basics then you can try new and different variations of squats .

HOW TO DO IT : Start with your feet around your shoulder width , keep a neutral spine , keep your rib cage high and chin straight , Now slowly start going down make sure your keep your body weight is on the ankle or middle of your foot , if by any chance your weight is shifting to your toe and your knee is going past your toe then stop their and before going down further shift your weight on the back of your foot , you will notice the your shoulder , knee and toe comes in same alignment . then go down until your quads and comes to a 90 degree angle with your calf then stop there and start going up from there .

make sure when ever your knee go past your toe shift your body weight to the back of your foot on your ankle . initially we don't want to go down more then 90 degrees to keep our joints from over extending . as a trainer our job is to keep you safe from injuries that's why when someone start you make sure your joints don't get to much pressure and all the pressure stays on your muscles .

THINGS TO REMEMBER:

• YOUR KNEES SHOULD MOVE IN THE DIRECTION OF YOUR TOES.

• DO NOT GO DOWN MORE THEN 90 DEGREES OF YOUR KNEE JOINT

• WEAR GOOD TRACTION FLAT SHOWS WHICH ARE STABLE

• USE ERGONOMICS IF REQUIRED

• DONT GET INTIMIDATED BY OTHER MEMBERS DO ACCORDING TO

• YOUR FITNESS GOAL

LEARN PROPER TECHNIQUE

BENEFITS OF DOING SQUATS :

Squatting is one of the most functional movements you can do. “It’s great for the health of joints, creating strength, improving posture, and requires a lot of core work.” A bodyweight squat engages your core, mobilizes your hips, knees, and ankles, and builds strength in your glutes, quads, and hamstrings. Plus, you can do a bodyweight squat anywhere.

Common Mistakes People Make When Doing Squats

Sacrificing form can lead to injury and will make the move ineffective. Common mistakes :

.Heels lifting off the ground, shifting the weight onto the toes—this often happens if you start the moves by bending the knees, rather than sending the hips back

. Allowing the chest to fall forward. Curving the upper body and spine, creating a Hunchback

. The neutral spine position in the lower back, particularly at the bottom of the exercise if you’re going low (often called the “butt wink”)

. Standing with feet too wide or too narrow

. Not controlling the movement or rushing through rep

. Allowing the knees to cave in instead of keeping them tracking over toes.

I hope you understand these basic rules and simple tips please watch the video for better knowledge thank you very much