Squats build strong legs and backs! Learn the right way to get the most out of it!

How to do squats effectively!

Personal trainer Mr. Oshima will now explain how to do squats effectively!

(1) Stand with your feet shoulder-width apart and your toes facing outward. 1) Stand with your feet about shoulder-width apart and your toes facing outward.

(2) Maintain the upper body posture, and while inhaling, lower your hips. At this point, pull your hips back and squat down as if you were moving from the hip joint, rather than bending from the knee joint. The knees should be bent in the same direction as the toes to prevent the knees from becoming inward-facing. The goal is three sets of 10 repetitions, but if this is too difficult, it is OK to go as far as you can.

The key to making squats work is in your posture!

Although this is a lower-body exercise, the position of the thoracic spine is surprisingly important. The chest must be firmly stretched and the back muscles must be extended in order for the glutes and other muscles to be effective. Therefore, before performing squats, we want to start by creating a posture of chest extension. Place your hands on your hips, rotate your shoulders in a circular motion, and hold the posture at the point where your chest is most stretched. Cross your arms in front of your chest to prevent the posture from collapsing. Regardless of the purpose, such as body make-up or shape-up, it is important to practice it to improve the results.

There are also numerous points to be aware of in the lower body. The knees should not be in front of the toes, the center of gravity should be on the heels with the entire foot firmly planted on the floor, and the thighs should be crouched down to a position parallel to the floor. If you find it difficult to keep all of these points in mind, we recommend that you try it as if you were sitting on a chair.