Squats can be done in many different ways. But if you have never exercised this way before. You should start from the basic squat position by following how to the steps below.
- Stand straight with your feet about shoulder width apart. Or stand with your back to a wall and place an exercise ball between your lower back and the wall UFABET
- Place your arms at your sides or extend them out in front of you for better balance.
- Stretch your chest and keep your body straight. Put your weight on your heels.
- Slowly bend your knees until you are sitting on a chair or at a 90-degree angle, but do not bend until your knees touch your toes. Then squat down so that the thighs are parallel to the floor.
- Hold this position for a moment. Then exhale and lift yourself back up to the starting position by pushing upward from your heels.
During the squat You should make sure that your body is in the correct posture. The back and chest must be straight, not bent over, and the arms must not be overextended. or the knees and toes must not face each other. And you should stop squatting immediately when you feel pain or discomfort in your hips or knees.
If anyone wants to change to squatting in other positions, such as squatting with a barbell behind the back (Back Squats), squatting with legs crossed (The Curtsy Squat), or squatting with a dumbbell held at chest level ( The Goblet Squat) You should practice basic squat poses to be proficient first. This is because doing these poses requires more strength and flexibility of the body than the basic poses.