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Squats are a form of light exercise at home to help improve fitness and strengthen muscles. Well, there are various types of movements in squats that you can practice to add variety to your workouts.
What is a squat?
Squats are physical exercises that are done by bending the legs to resemble a position like squatting or sitting on a chair.
The benefits of squats are to help strengthen the core muscles of the body such as the calves, front and back thighs, buttocks, and back.
This muscle group plays an important role in helping you do daily activities such as climbing stairs, walking, or carrying heavy loads.
Therefore, routinely doing squat exercises can help improve physical mobility and keep the body strong as you age.
How to do squats correctly?
The correct squat for women is the same as the correct squat for men. However, specifically for women, there are several things that need to be considered, so that squat training can be more effective, comfortable and safe, and adjusted to the anatomy and goals of women in training.
The following adjustments can be said to benefit women in practicing barbell squats, namely:
1. Special Barbell, Lighter
For training purposes, women can use what some fitness equipment manufacturers call a "women's barbell". This barbell is the same weight as the barbell commonly used for training by anyone; this barbell only weighs 15 kg. That's a little lighter than the bar used by men, which weighs 20 kg.
The MAGNUS Wanda Barbell is an example of a women's barbell that is created according to the characteristics of women. Recommended for women who crave comfortable and safe squat training!
Related to this, if women plan in the future to enter the Powerlifting Competition, then adapting and getting used to lifting an empty bar weighing 20 kg (Olympic standard), is a necessity.
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2. Start with Light
Because women are not as strong as men, it is wise to get used to training with light weights. Even beginner men should train with light barbells and plates first, before trying heavier ones.
The correct squat for women is to train with light weights. Start with an empty bar without plates, weighing 15 kg. Then, along with the mastery of the squat technique that has matured, then place the plates starting with a weight of 1.25 kg per side, for example, and so on.
How much the next barbell weight should be, women should consult an experienced trainer, to get professional advice that will be useful in the safety of squat training.
3. Better Hip Mobility, More Squats
Women's hip mobility is better than men's. This is beneficial for women, because it means that the squat movement can be done deeper during the squat form. This form will provide stronger tension on several primary muscles.
4. The Right Squat for Women, Strengthen the Core
Women are known to be able to multitask. Although they have physical strength that is not as strong as men, women are given the ability to do several jobs at once. For example, while carrying and breastfeeding a baby, women can still cook, and even take phone calls.
Multitasking activities must be supported by strong body stability. Well, with the right squat exercises, women can strengthen their core stability, so that they are strong enough to carry out several activities at the same time.
5. The Right Squat for Women, Focus on Specific Goals
Women practice squat lifting not only to achieve general health and fitness benefits. Some women practice squats for specific purposes, such as to strengthen and beautify the appearance of the thighs, and/or beautify the shape of the buttocks.
So, the squat movement can be emphasized or focused on these specific goals. To get tight and beautiful front thighs, the front squat movement variant is recommended to be trained by women in larger portions. Meanwhile, to get tight and beautiful buttocks, Sumo Squat is more suitable as the main exercise.
How to squat correctly for a female?
As a beginner, the correct squat for women should be practiced with the standard barbell squat movement. After mastering this basic technique, then try practicing other squat variations.
Here are the correct basic squat techniques:
1. Pre-Position
Enter the squat stand or combo rack area. Place the bar that is still on its support (J-Hook), right on the upper back. Then, grip the bar firmly on its grip.
2. Foot Position
Fts shoulder-width apart or slightly wider. Toes point slightly outward (about 10-30 degrees).
3. Back Position
Keep your back straight. Avoid bending or arching your back (be careful, such a form can trigger injury). Step back at least half a step from the rack, push your hips back as you go down, as if you were about to sit in a chair.
4. Down Position
Go down until your thighs are parallel to the floor, or as low as possible while maintaining correct form. Make sure your knees are parallel to your toes, not too far in or out.
5. Up Position
Push your heels into the floor to gain upward momentum. In tune with that, straighten your legs to return to the starting position. Keep your back straight, and position the bar back on the J-Hook.
6. The Importance of Breathing
Inhale through your nose when going down, and exhale through your mouth when going up.
Why is warming up and cooling down important in swimming?
Both men and women must do warming up and cooling down, before and after core training. Warming up aims to prepare blood circulation and the body to enter the core training phase, as well as prevent muscles and joints from the risk of injury. Meanwhile, cooling down aims to normalize the heart rate to normal conditions, and also to prevent muscles and joints from injury, as well as stiffness.
Warming up and cooling down are important when exercising because they can help reduce the risk of injury and improve athletic performance:
a. Warming up
Preparing the body physically and mentally before exercising. Warming up can help keep the heart rate steady, increase blood circulation, and warm up the muscles. Incorrect warming up can cause the body's hormones to be unprepared for the main exercise, which can cause cramps.
b. Cooling down
Loosening or relaxing the muscles and organs of the body to help the body gradually return to a resting state. Cooling down can help prevent muscles from becoming overly tense and torn.