We all wish our favourite exercises will give us the same benefits as all other exercises but the truth is that some exercises are “more equal than others” just as happens in every aspect of life.
This does not mean if you are unable to perform the most effective exercises, you should exert yourself and cause injury to your body. Remember, Cobba’s First Law of Exercising is “DO NO HARM”.
Today we will focus on one great exercise, SQUATS. This exercises the thigh muscles. Before every exercise and this is no exception you will have to prepare the body. So start off by walking for about three (3) minutes. Walking at the same spot is also beneficial.
SQUATS
Every single rep (repetition) in this exercise is worth the effort.
Squats target the quadriceps, hamstrings and gluteals, which in simple language refers to the thigh muscles and buttocks.
It is important to learn the right technique and since it exercises large muscle groups, you are able to burn a lot of calories with squats.
In every exercise session, it is important to work large muscles before the smaller ones.
STEPS
1. Keep feet shoulder width apart
2. Back should be straight (standing posture)
3. Bend knees and lower your rear till your thighs are horizontal.
4. Return to the standing position
5. Repeat steps 1-4
6. Remember to stretch the muscles used after the exercise.
If you have difficulty following the steps above, place a chair behind you and with your back straight try to sit on it. Do not let your buttocks touch the seat, then return to the standing position and repeat. As your technique improves, you may remove the chair.
As one gets stronger you may even carry some weights while doing squats but as always start with caution. You may do only 3 reps at a time (properly). Gradually add some more.
WHEN TO AVOID SQUATS
· Severe knee pain irrespective of cause
· Knee injury even if no longer painful ( you will need professional supervision)
· Acute back pain ( you will later do back slides which is similar to squats and helps strengthen back muscles)
This exercise benefits almost everyone with a lifestyle disease. Hypertensives(those with high blood pressure) even get a bonus since it causes peripheral pooling of blood and helps to lower the blood pressure over time.
A final word of caution. Even with great exercises, do not work the same muscle groups daily. Give the muscles time to repair and grow. At the most repeat squats after 2 days.
Warm up and try a few squats today.
Source:
Dr Kojo Cobba Essel
(Moms’ Health Club)
dressel@healthclubsgh.com
References:
· The Gym Bible
