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The squats They are one of the most effective exercises to strengthen legs and improve stability. However, it is easy to make mistakes that affect the Correct technique and increase the risk of knee injuries.
Identifying and correcting these errors will allow you to make the most of this exercise and prevent injuries. In this article, we will see the 5 most common mistakes when making squats And how can you correct them to improve your leg training.
Error 1: Do not maintain adequate posture
One of the most common mistakes when making squats It is not maintaining a correct posture. This can lead to a bad alignment of the knees and back, which increases the risk of injuries.
How to correct it
To maintain the Correct techniquebe sure to keep your chest, straight back and knees aligned with your feet. Prevents your knees from deviating in, as this can cause knee injuries In the long term.
In addition, always look forward, not down, to prevent your torso from leaving too much.
Error 2: Do not go down enough
Another frequent mistake is not to lower enough when making the squats. This limits the benefits of exercise and does not completely activate leg muscles, especially buttocks and quadriceps.
How to correct it
To correct this, make sure your thighs reach at least parallel to the ground. If you are a beginner, don’t worry if you can’t go down so low at the beginning.
With time and practice, you will improve your flexibility and mobility. The key is to maintain a Correct technique and not force movement beyond your range of natural movement.
Error 3: Place the knees ahead of the feet
Place the knees too much when doing squats It is a common mistake that can generate tension in the knee joints. This can cause knee injuries and reduce the effectiveness of the exercise.
How to correct it
To correct it, make sure your knees follow the same direction as the feet. When performing the Seadillapush your hips back as if you were sitting in a chair. This will help distribute the weight evenly and reduce the tension in the knees.
Error 4: Do not activate the core
The Core, or middle zone, is crucial to maintain balance and protect the spine during the squats. Do not activate the CORE properly can cause an incorrect posture and put unnecessary tension on the low back.
How to correct it
To activate your CORE, contract the abdominals and keep your back straight throughout the movement. Imagine that you are protecting your abdomen as if you were a blow. This will help you maintain a stable posture and prevent possible lesions on the lower back while doing the leg training.
Error 5: Do not use the complete movement range
The complete range of movement is essential to work all leg muscles effectively. Many make the mistake of making squats superficially, without completely taking advantage of the movement.
How to correct it
To get the best results, perform the squats With the complete range of movement. Low enough to activate the muscles of the buttocks and hamstrings, in addition to the quadriceps. Don’t worry if you can’t reach the complete range immediately; The important thing is to gradually progress and work on the Correct technique.
Additional tips to improve your correct technique
While the 5 most common errors are the most important to correct, here are some additional tips that will help you make squats with the Correct technique:
- Heat properly Before doing squats. This prepares your muscles and joints for exercise, reducing the risk of injuries.
- Use proper footwear. Choose a shoe with good support and a flat base to keep the balance during the squats.
- Practice with little weight. If you are a beginner, start with body weight or a light bar until dominating the Correct technique.
- Follow up your progress. Take note of how your body feels with each repetition and adjust your technique as necessary.
Why is it important to correct these errors?
Correcting these errors will not only help you improve your leg trainingbut also significantly reduce the risk of knee injuries and other muscle injuries.
With one Correct techniqueyou can do squats More efficiently, working all the legs of the legs and improving your strength and general stability.
By avoiding these errors, you will not only protect your body, but also maximize the benefits of squatsimproving your performance in other exercises and physical activities.
The squats They are a fundamental exercise to develop strength and stability in the legs, but only if they are carried out correctly. When correcting the 5 most common errors mentioned in this article, you can improve your Correct techniqueavoid knee injuries and optimize you leg training.
Always remember paying attention to your posture, lowering enough, and activating your Core during exercise. With practice and patience, you will be able to perform squats Surely and effective, taking your training to the next level.
