squat guide

¿Qué es una sentadilla?

Squat, or flexion of the legs, is an exercise of muscle strengthening of the thighs (quadriceps, adductors) and glutes. Very practiced in bodybuilding (with load), or in fitness (with the simple weight of the body), this movement is of a formidable efficiency, as well in physical preparation within the framework of an improvement of the performances, as from a point of view aesthetic to get beautiful shapely legs and buttocks round and muscular.

How to realize this movement?

The squat is a very technical exercise that requires flawless realization to avoid any risk of injury. Here are our tips to perform this movement without bar, with the simple weight of the body.

Standing, legs apart shoulder width, toes slightly apart outward (10:10), arms outstretched in front of you (parallel to the ground), bend the legs by pushing the buttocks back to have the thighs parallel to the floor. Then push on your legs to return to the original position, but do not lock your knees (keep your legs slightly bent). During this movement, keep your back straight, or slightly arched, abdominally contracted, chest up, and look in front of you. Build on your heels and keep your knees above your feet. In a well-executed squat, your shoulders should move on a vertical axis.

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