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1. Learn to squat
safely before you lift the weight. 2. Try to work on flexibility
before you attempt the move. 3. A bent bar is easier to hold in
position, so if you have one in your gym use that one. 4. Place
the bar on the squat rack when lifting, as it will be much safer.
5. Hold the bar properly with your shoulder blades pushed together.
6. Rest the bar on top of your tensed shoulder blades. Hold the
bar with the whole of your hands not just the fingers. 7. Make
sure your hands are the same distance apart from the centre of
the bar. |
1. This move
can be done with or without dumbbells. 2. Begin the movement by
keeping your feet slightly apart but facing forward. 3. The upper
part of the body must stay upright and centred. 4. Begin with
the right leg and take a large step forward. Make sure you bend
your right leg till you feel the pull in the thigh. |
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8. Place your
feet apart slightly wider than your hips. You may need to adjust
later to a wider, more comfortable position. 9. Make sure your
feet face outwards as you don't want your knees to buckle in.
The stress must be on all areas, not just on your legs. 10. Keep
your heels planted on the floor. Keep your lower back arched and
hips straight under the bar. 11. Lift the weight vertically, make
sure you feel balanced. If not, start again. 12. Keep looking
forwards. 13. Keep your upper body straight, make sure you feel
the weight in your heels. 14. Go down till your upper thighs are
parallel with the floor or to the point when your back starts
to round. |
5. Do not push
further forward than a 90º angle, as this will put unnecessary
strain on the knee. 6. Stay in the position for a count of 2 and
then return to the standing position. 7. Repeat with the other
leg |
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