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Exercise is one of the best ways to control weight and maintain good health. The optimal condition is that we can spend time in continuous exercise throughout the day. However, with limited time, most of you who work at the office do not have the opportunity to spend much time practicing sports.
Besides exercises that are gentle and take a lot of time to practice, there are still exercises that help burn calories and lose weight quickly. Among them, Drinkizz would like to introduce to you a very familiar move for sports lovers – Squat!
Squats are a common lower body exercise that you’ll see in most training programs. Most of us find it difficult to do the squat without making at least one mistake. This is mainly due to our lazy lifestyle. If done correctly, they can be extremely beneficial for your fitness – but many people don’t know how to do squats properly.
Let Drinkizz teach you how to practice squats with these basic steps:
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Step 1: Get into the preparation position with your eyes straight, open your chest and shoulders, arms crossed or locked in front of your chest at shoulder height. Legs apart, extended so that toes and knees are in the same direction, hip-width apart. Make sure your toes point out about 15-30 degrees.
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Step 2: Take a deep breath into your abdomen and lower your body by bending your knees, lowering slowly to focus your weight on your hips and heels.
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Step 3: Squat down until your hip folds are below your knees. Make sure you keep your torso as upright as possible and don’t tiptoe.
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Step 4: Stand up and make sure that your hips and knees are raised at the same time and stand up to return to the starting position.
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Notes when doing Squats:
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Do not hunch your back and lower your head when performing the exercise
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Do not let the legs spread too wide and the knees are bent which it is easy to injure these parts
Benefits of doing squats:
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Burn Energy and Lose Weight Fast: One Squat, at moderate intensity, equates to 0.32 calories, so you’ll burn about 8 calories per minute doing squats at normal intensity. The average number of squats per minute is 25, so 100 squats equate to 32 calories burned. A person weighing about 70 kg will burn about 419 kilocalories per hour by doing squats.
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Strengthens and strengthens the quads, hamstrings, glutes, calves, and core muscles: Squats are one of the best functional exercises out there to promote mobility, and flexibility, and strengthen your balance which benefits in everyday life and is extremely time-saving
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Injury Prevention: Most sports injuries involve weak stabilizers, ligaments, and connective tissues, which squats help strengthen. Many people shy away from squats if they have knee problems, but studies have shown that the muscles that are mobilized and built when a person does the right squat actually improves knee stability and Strengthens the connective tissue around the knee.
