How to Improve Squat Running: 9 Exercise Construction of Strength to Get Your Performance

If you are a gym or even a newcomer, you know how tough can be. It requires serious force, balance and proper form, and, frankly, most beginners either fight for it, or make some mistakes along the way. Do you feel the same? You are not alone! Charbel -Gate challenge the leg, core and flexibility at once, making them one of the most effective but demanding exercises. But this does not mean that it is impossible to perform. Over time, practices and proper support exercises, squatting with great weight will feel much easier. These 9 exercises will help you build strength, muscles and endurance to master the squats!

9 Exercises to improve the squirrels of the bar

Warun Ratan’s fitness expert tells HT Healthsots about the most effective exercises that can help you gain strength and muscle mass that facilitates the performance of the seams:

1. Switches with weight weighing

How to do this:

• Stand with your legs to the width of the hip joint, your toes have slightly.
• Press the hips back and bend your knees until your hips are parallel to the floor.
• Keep your breasts and weight in heels.
• Climb back, squeezing the buttocks above.
• Make 3 sets of 12-15 reps.

2. The Cup Squats

How to do this:

• Keep dumbbells or weights close to your chest.
• The legs of the rose hips.
• Press the hips back and bend your knees, sinking to parallel.
• Keep your chest tight, your elbows point down between your knees.
• Straighten your feet to stand.
• Make 3 sets of 10-12 reps.

3. Bulgarian split squats

How to do this:

• Stand 2 feet in front of the bench.
• Put one leg behind you on the bench.
• The lower back of the knee to the floor, the front thigh parallel to the floor.
• Support the torso vertically and core.
• Press through the front heel to rise.
• Make 3 sets of 8-10 reps on the leg.

4. The Romanian Star

How to do this:

• Keep the barbell (or dumbbell) at the thigh height to do the thrust.
• The legs of the rose hips are wide, the knees slightly bent.
• Press the hips back and into the bottom lane along the thighs.
• Feel stretching into the hips.
• Keep your back straight and rod.
• Return to standing, moving your hips forward.
• Make 3 sets of 8-10 reps.

5. The front squat

How to do this:

• Clean or glue the bar in front of your shoulders.
• The elbows are high, chest up.
• The legs of the rose hips.
• The lower hips until the hips are parallel.
• Click your knees and keep back.
• Stand up by holding your elbows high.
• Make 3 sets of 5-8 reps.

6. Press the leg

How to do this:

• Sit on the car on your feet with your back and head support.
• Put your legs on the shoulder width on the platform.
• Unlock safety bars.
• Dip the platform, bend your knees to 90 degrees.
• Press through the heels to return.
• Make 3 sets of 10-12 reps.

7. Walking Little

How to do this:

• Stand with dumbbells and walk forward with one foot.
• Bend both knees in a walk.
• Keep the body vertically.
• Press through the front heel to stand and then step forward with your other foot.
• Alternative feet for 20 steps in total and make 3 kits.

8. The steps

How to do this:

• Stand in front of your knee-high bench or box.
• Press the right foot by pushing through the heel.
• Lift your left leg to meet your right leg.
• Go down and repeat from the other side.
• Make 3 sets of 10 steps.

9. Board

How to do this:

• Faced with the elbows and fingers on the floor to execute the board.
• Keep your body in a straight line from head to heels.
• Keep your body tightly and avoid your back.
• Hold for 30-60 seconds and make 3 sets.

How to do the barbells?

• Stand with your feet shoulder than the bar.
• Put the bar through the upper back (above the shoulder) and grab it hard.
• Lift the bar from the rack and slowly retreat back.
• Keep your core tight and back straight.
• Tilt your knees and hips to fall into the squat.
• Press through the heels to get up.