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Six Pack Abs Exercises - Squats Can Help Get Those Ripped AbsAnd A Strong Body (Bonus) - Health - FitnessSix Pack Abs Exercises - Squats Can Help Get Those Ripped Abs.....And A Strong Body (Bonus!)В В by Nat El
in Health / Fitness В В (submitted 2010-11-17)
Squat is a very effective exercise that not only helps muscle gain, but melts the fat away from the body. Interestingly, squat exercises (along with many other exercises) involve a number of muscles throughout the body. When planning for six pack abs building program, squat exercises should always be included because they are relatively easier to perform with far greater benefits.
It is well known that in a healthier a body is, greater are the hormonal secretions and slower is the rate of deterioration of the glands in the body as compared to the effects in an unhealthy body. It need not be added that stronger presence of growth hormones in the former means more anti aging effect for that person.
Though squats movements are more to do with lower body parts, interestingly, this group of exercises increase upper body development also. So, if you have included squats inj your abs building training program, know that the body will gain over all muscle mass besides losing that ugly, unnecessary fat (a bonus!). The result: you will be ever fresh to undertake any work; lethargy will be left out.
Squats can be performed using barbells, dumbbells, or plain body weight. Squat exercise on machines is not an absolute must.
Type of Squat Exercises
There are various types of squat exercises but the most popular ones are as follows:
1. Barbell back squat - the bar rests the trapezius muscles of the upper back (includes neck, shoulder and upper back)
* Place barbell on upper back
* Use comfortable hand grip. Head up, back straight, feet about 16" apart
* Squat until upper thighs are parallel to floor
* Keep head up, back straight, and knees close together
* Return to starting position
2. Front Squat - the bar rests on the shoulders in front of the head
* step under the bar and cross your forearms into an "X" position.
* Resting the bar on the dimple that is created by the shoulder muscle near the bone
* Hold the bar in place by pressing the thumb side of your fists against the bar for support.
* Initiate the squat from your hips by sitting back and down keeping the weight on your heels ( not on the balls of your feet), back straight
* Squat down to a position until the thighs are parallel to the ground
* Slowly, rise back up to the starting position
3. Overhead Squat - the bar is held out in a jerk grip over the head throughout the squat
* Set the rack to around shoulder height
* Grip the bar at a wider than shoulder width grip
* Pick the bar and rest it on your upper chest
* Position your feet at around shoulder width apart
* Push the barbell above your head and hold it there with arms outstretched
* Facing forward and chest out, slowly squat down until your thighs are parallel to the floor
* Push up through the heels and raise back up
When you start you abs building training, you will initially find that the back squat is the easiest while the overhead squats is the most difficult
Squats performed correctly will strengthen the knees; squats done incorrectly can damage the knees. If unsure take help of a professional trainer.
To the beginners, it is strongly recommended that they start with an un-weighted bar or a relatively lighter weight. Then, learn the movements. Once you perfect the technique, you will be able to feel the abs harden gradually.
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