The Single Best Exercise You Can Do

The title of "Number One year is a big one, but we hope that after reading this article, you will agree with me.

There are thousands of exercises you can do to give you great results , but in my experience , this exercise gives the best results .

This exercise is good age squat.

There are many squat variations that can be done ( I will refer to some of them later), but overall the benefits you can get from squat are enormous.

What is good about the squat ?

It is a movement of the base , its squat as you can see when you look at a baby pick something natural .

This is a position that some cultures still have to go to the bathroom and when you are sitting ( squatting ) .

I would say one of the biggest advantages of being able to squat is the way they can be transferred to your everyday life.

If you are not able to squat and then say you are not able to sit and visit again!

If you lose the strength in your legs and sit and rise from a chair becomes more difficult life will spiral downward very quickly. It is essential to keep this popular movement through your life .

Without it you will really hurt to do much.

Someone once told me : " I ​​can not squat Rich because my knees hurt ," I asked them what their knees were like in and out of a chair, they said, " Oh, it is true , "then began to squat without problems.

How and why did I do that?

How I will come in a moment.

Firstly why ... Through the years I have seen thousands of people squatting and the most common problem I see is people trying to squat with their weight on the toes and heels on the floor before , c ' is a big mistake, especially in the knees, as it puts more pressure through the thigh and knee !

Conversely, when you 're sitting on the toilet or on a chair to keep your feet flat and your weight through your heels , as is pushed back to sit .

This is why some people can not squat , but can sit and stand without any problems. So all we have to do in this situation is to use the right kind of squat to help people (with bad knees ) right to build , and technical safe .

Squatting helps promote good mobility and balance.

It shows in the elderly suffer the ability to walk . In performing squats to help you maintain strong legs and a strong base . This will help with posture and balance , and as mentioned will be very important when you get older to help prevent falls and move more.

Irrelevant types of squats you do or how much weight you lift with , squats should be part of fitness program for each person. Limited seating is necessary and can easily be done without any equipment .

People may think they do not want big legs are not squat , it is a myth because it does not exercise that gives this food.

A squat can benefit the whole body , especially the central region of the abdomen. A study of more than 4,000 people showed that squats and deadlifts () develop best abdominal exercises abdominal region. ( Nuzzon & James et al , Journal of Strength and Conditioning Research , January 2008 )

Do this exercise is that it helps to promote the development of the muscles of the body through stimulation creates a squat. When training with squats success triggers the release of more testosterone and human growth hormone , which are ideal for the loss of health , energy and fat .

Squats are amazing fat burning. The more muscle you have, the more calories you burn. As squats help develop the overall growth of body muscles that help the body in a fat burning furnace !

About all of you who play sports and are interested in being able to run faster and jump higher should include squats in your training, even if you are an endurance athlete .

So what is the right way to squat ?

Squatter movement is probably one of the most common exercises performed poorly in all gyms across the county. If you complain of the knee or low back pain when squatting is very likely that you do the exercise wrong. It is also essential that looks low enough to obtain maximum results . You do not have to go to the " ass to approach the grass," but the lowest you can go and be able to return for sure the best.

The key points of the drive to perform a standard squat are:

Stand up straight with your feet slightly more than shoulder width

Flat feet , with an average weight of heels

Maintain a neutral spine and keep your knees over your feet centered

The fingers are pointing outwards naturally

However, the future , push your hips back and bend your knees slowly (like sitting on the toilet ) , hips and ankles to an angle of 90 degrees

Avoid arching your back , activating the abdominal muscles and pulling it tight , keeping the head

Make sure you sit in and stick your ass from behind , so make sure your knees are not later than their toes

Travel back through the legs to the starting position

Check your breathing - Inhale and exhale as you push walk

Bad technology generally leads to too much or too heavy a burden . Version of body weight Mastering , then load it slightly , then build .

The different types of squats

There are easily 20-30 different squatters that can be done , but today I will discuss four types of squats (my favorite and most used ) .

1 . standard squat

The standard squat movement can be done with or without weights . It is advisable to master the technique by performing squats bodyweight squats before the introduction of weight. Once you 're ready to introduce weight you can use dumbbells or a bar. When you use a bar bar should be placed at the top of the back, you should be able to find a comfortable (or less ) of the aerobar before performing the squat. Always have a spotter when you squat and squat sure to use a squat rack .

Two . Box Squat ( this is for you if you have bad knees )

If you are new to squats squat performance box is a good way to start . That's all you need is a box, and this method will really help you perform squats correctly. The size of the box is important to be sure that your hips are lower than your knees when you are sitting in the box . Unless you have bad knees and a box that holds the knee to 90 degrees is best to start , build yourself a few months.

Do squats box will help a lot with his technique. It will help you to know the depth to which you should be squatting . The lower you go the better you get! Just stand in front of the box and using the technique of standard squat until you get to the box and tension.

It works more hamstrings and glutes and thighs.

Three . Goblet squat

The third squat I want to discuss is known as the squat glass. You must weigh , hold a dumbbell vertically with a heads-up . Point your toes slightly outward with legs slightly more than shoulder width . Sit down and get your ass , keep your chest, go as low as possible, with your feet planted on the floor , brushing elbows down inside the leg and power back.

The goblet squat is a great exercise for beginners and is a good way to add weight to the front squat using a bar. This promotes good shape.

This type of squat works more upper body and abs with legs.

April. front Squat

The front squat involves the weight on the front of his weight behind this change as mentioned in number 1 means squat quads have to work harder . You must have a good level of flexibility to carry this movement and if the technique is a little off you could drop the bar.

The bar should be balanced on the region of the clavicle usually with supination , keep your weight on the front of your toes and squat.

Front squats are very popular among people who play sports . Help with flexibility , power, speed and mobility . Studies also suggest that the front squat works the quads, rectus abdominis and erector spinal muscles than the standard squat.

Works upper body and ABS , as well as legs .

Squats better than crunches for abs?

As mentioned earlier, there are plenty of research that suggests that the performance of squats are better than squats / stability balls to create your abdominal area.

Make a squat technically correct weight requires a hell of a lot of core strength and all the muscles in your abdominal area are required to maintain balance and fitness .

In addition, as I mentioned above squats are a great fat burner because of the hormones that are released , thereby giving a more muscular slim body itself .

Try adding more squat instead of sit- ups and crunches in your training and see the difference in your abs !

There is no doubt in my mind that squats are the most important that everyone has to work in their training exercise. I'm not saying do squats every day because it is the best exercise , but I say we should do squats at least once a week in their training.

The benefits are enormous and the many varieties of squats will not do the same thing all the time.

Also make sure that your technique is impeccable ( ask someone to see) , before you even think to add resistance to your squat , once this is achieved is far to go in the right direction to see serious results!