Sit Squat - Beginners Guide
Hello guys, i'm delighted to coach you again on another workout challenge, in this wonderful community.
Today happens to be our LEG DAY.
As a beginner in the world of fitness, you may not have enough core/knee strength to suspend the weight of your upper body on the air while performing the regular squat exercise. Based on that, i deem it necessary for beginners to start with the sit squat. The sit squat prevents your core and knee from potential injury as a beginner due to lack of core/knee strength.
In this article i will explain the following
1: The proper way to perform sit squat.
2: The muscles groups it works.
3: The mistakes to avoid.
The proper way to do sit squat
Method 1: Place a chair or bench behind you. Stand close to the bench with your face pointing the opposite direction, and your legs firmly planted on the floor with your feet a bit wide apart.
2: Take a deep breathe in and engage your core. Face forward,push down your hips and knees. Continue bending as you push your hips back and bend your knees until you lightly sit on the chair behind you. Maintain a chest out posture with your arms raised up to strike a balance and avoid hunching your back throughout the movement.
3: Breathe out as you extend your hips and knee simultaneously to return to the starting position. You should feel the impart or tension on your glutes, hamstrings and quadriceps. Do 10 repetition of 5 sets. Take a rest of 15 seconds after each set.
The muscles groups it works
1: glutes. That's the muscles on your butt.
2: Quadriceps. The front muscles of the lap.
3: Hamstrings. The back muscles of the lap.
4: Core. This comprises the obliques, abdominals, lower back and gluteus.
Mistakes to avoid
1: Avoid pointing your feet side ways to avoid instability.
2: avoid quick and jerky movement, so as to feel every bit of tension on the engaged muscles groups.
3: Avoid hunching your back. Ensure to maintain a proud chest or chest out posture throughout the movement.
4: Avoid looking down or leaning forward as you go down. Ensure to inhale as you go down and exhale as you go up.
I believe this article will guide us through, in our workout-challenge 3.
Do well to share with us your experience with the workout - challenge at the comment session. Thanks to you all.
Nice tutorial @jespy, we delighted to have you. And for the workout, I'd practice it.
Thank you @okoriepresh27. I look forward to your practice session.
You are indeed an Instructor for real. We appreciate your candid efforts to train us. I am sure everyone will benefit from this No 3 workout challenge. Thanks a bunch.
You are welcomed @meymeyshops. We are together.
Thank you.