Secrets to Mastering the Squat: Part 1

SQUAT

SQUAT

 
Squats have been called “The King of Exercises,” and with good reason. There are very few exercises out there that have the potential to increase strength, change your body composition, and make you feel like the ultimate bad-ass in the gym quite like the squat.






                                                                                  
The problem is, most people don’t perform squats correctly, and that’s totally understandable. Squats are a very complex exercise and there are a lot of moving parts, and things to remember.
 
 
In an effort to help you start mastering the squat, my business partner Jim Laird and I shot a video where we explain and demonstrate some of the main mistakes we see in women when they are squatting, and how to correct them.
 

1. Check your stance!  Most average women (i.e. women who aren’t powerlifters wearing gear) don’t need to be squatting much wider than just beyond shoulder width, with their toes pointed out between ~15-30 degrees. Squatting very wide is harder on the hips, and once you get extremely wide, it can be even harder to drive your knees out, which, as you’ll see below, is very important.
 
 
2. Brace your core!  Again, most women don’t know how to brace their core effectively. Even if you think your abs are strong, you might not be bracing correctly. You actually have to learn how to create pressure in your low back when you squat, not just in your anterior core (i.e. abs).  Here is a fantastic video that teaches you how to breathe, and create pressure in your core.
 
 
3. Keep a neutral head!  It’s really popular in the powerlifting world to throw your head back when you squat. This is completely understandable as it can help you “drive out of the hole” (i.e. stand up from the bottom of a squat) and it’s common knowledge in the training world that the body will go where the eyes go.

 
4. Use your hips!  As you’ll see in the video, it’s very common for women to use their spine to “catapult” themselves off of the box, instead of using their hips and their entire core.  Once you learn how to effectively brace your core, you will allow your hips and your entire core to start taking the load, and you’ll get much stronger, and stay much safer.
 
 
5. Drive your knees out!  Using your glutes to drive your knees out, allows you to open up your hips so you can sink down into the proper squat position.  If you don’t drive your knees out, you’ll not only run into your hips, but you won’t have a comfortable (or safe) hip, knee, and ankle angle.  This also ties into tip number 1.  If your stance is too wide, you often won’t be able to drive your knees out effectively, so bring your stance in, and think about driving your knees OUT to open up your hips.  Using a light mini-band right below the knees here as a reminder to drive them out, can be very helpful.
 
 
6. Sit back!  Women tend to be very quad dominant creatures, and we typically either want to shoot our knees forward on a squat, or almost “plié” down into the squat.  Neither of these are correct when you’re trying to do a true squat.  This is why we have women learn how to squat onto a box first.  It teaches them to sit back into their hips safely, and allows them to learn this pattern without feeling like they are going to fall backward.
  

7. Use an appropriate range of motion!  When first learning to squat, many women won’t be able to hit depth, which is typically defined as parallel or slightly below parallel.  If they can hit depth, they often can’t control their pelvis in that position, and they will experience “butt wink” where their butt tucks under at the bottom.  Only squat as low as you can maintain good form, and over time, with practice and the correct mobility and stability work, most women should be able to squat to depth.
 
 
If you are squatting onto a bench or box, and can’t control your squat, throw a plate or two onto the box until you get strong in the range of motion, and then slowly but surely increase your range of motion by removing plates until you can squat the your desired depth.
 
 
Well, there you have it!  7 awesome secrets to help you master the squat.  Keep your eyes peeled, because we will be back with several more parts to this series, including learning how to squat with a kettlebell, and a barbell.
 © 2015 Girls Gone Strong

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Teenage Girl Weight Loss Tips

In today's society, and yet be the thrust of the peer pressure of modern weight girl teenager, tips weight loss may be the most important rules ever live.

There is so much pressure on young people today look a certain way, dress a certain way, to walk and talk a certain way, and to bring a weight girl certain weight girl type of behavior.

After all, a sense of weight fitness girl acceptance and belonging weight girl is very important for every teenager.

Tips for weight loss are very important if the girl is not even the slightest overweight weight chart girl and want to have the body of a teen age model.

Not only the feeling weight fitness girl of belonging to a weight chart girl large young man. Losing weight tips become a priority for her if she takes an interest in the opposite sex weight girl and wants attention and to be desirable and attractive to guys.

So, that being said, let's weight fitness girl take a look at a girl tips weight loss in the popular teen:

1. Eat more fruits and weight fitness girl  vegetables.
Two. Drink at least 10 glasses of water per weight girl day.
Three. Getting enough sleep each night.
April. Never eat until you are full at every meal. Just eat until you are satisfied.
May Do not eat in the last three hours before going to bed at night.
June Do not skip breakfast.
July. Eating several small meals instead of two weight girl or three large meals a day.
August Avoid processed foods and eat only whole foods.
9. Get at least 30 minutes of daily exercise, both cardio and strength training.

These teenage girls weight loss tips are mostly based on common sense principles for healthy living. The last thing you want to do is send the wrong weight girl message that following a fad diet, or worse, starving yourself, acceptable teen weight loss tips.

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Proper Techniques For Teenage Boys to Gain Muscle Mass

Adolescence is hard enough to overload thought to the future weight boy of education, career, ambition and love, but muscle mass gain as a boost in the arm of self-esteem . Teenagers want to attract the attention of other guys Admiral physics is like weight boy an induction into the "fan club". Sex for women is looking for love with the eyes and most often they are looking for silent members of "fan club", muscle mass dream weight boy guys.

Gaining muscle mass correctly

Gaining muscle mass is the intention weight boy, but knowing the right techniques is essential. Children are still developing which means that the body as a functional unit has needs. Good nutrition and hydration is essential for growing weight boy bodies. A careful assessment of the current density of body fat is important for the calculation weight boy of a personal nutrient rich diet.

A good supplement plan that contains a protein source is weight boy important. Building muscle takes time and effort well focus adolescents often have little in the position of the high society. Steroids and other drugs rapid muscle building can do more damage to a developing organism that the results they produce to discourage their use because of better results can be achieved with diet and exercise training.

Overweight children

A good diet low in fat and high in protein and a decrease weight boy in measured daily calorie counting with fat burning, rigorous exercise to remove boy height weight chart fat, but allow the body to gain muscle strength training. The overweight child should jump processed fatty foods and replace them with colorful foods with different textures to satisfy the habit of snacking a balanced weight boy diet to provide weight chart boy calories and
nutrition. support

Children of low weight

Underweight children should gain weight to gain muscle, but it does not mean eating weight boy anything to win. The poor child should still refrain from boy height weight chart processed foods and those high in fat and use and carbohydrates weight chart boy (sugars, but not whole grains) for profit proteins. More weight boy and more meals for children boy height weight chart underweight more good caloric intake.

Muscle gain

The overweight weight boy child to reduce the density of fat with controlled and vigorous exercises to lose weight diet. Children need to be underweight to gain weight, but not fat, with plenty of nutrients and caloric intake increased several times during the day boy height weight chart. Get the body proportion and then for strength and appropriate to increase muscle mass protocol weight chart boy.

Use your brain as coach

Use your brain to the state of your thoughts of boy height weight chart the new thin buff that will not only help you achieve your desires boy height weight chart faster, but stay focused on the program to achieve their goals.

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Eat Your Way to Good Health With Tomatoes

Posted Annette Welsford
The Council of Welfare American tomato products has identified hundreds of research health tomato studies worldwide have shown that tomatoes are an important key to good health.

The Council, which aims to raise awareness health benefits of tomato of the health benefits of tomatoes and tomato-based products, was in May  health kick tomato 2013, health tomato has identified more than 400 scientific studies, which include tomatoes health benefits of tomato as a great staple food of the 21st century.

Health benefits of tomatoes

The lycopene content of the tomato has been a hot topic for some time. This powerful antioxidant is more intense in the products made from cooked tomatoes are known to reduce the risk of cancer, especially prostate cancer. Tomatoes are also excellent in terms of maintaining the health of the colon and pancreas, and actively health tomato help reduce the risk of heart disease.

Australian study suggests health kick tomato tomato juice health tomato reduces the formation of blood clots. This is good news for those who suffer from type 2 diabetes, and drink about 250 ml of tomato juice per day (without added salt) can health tomato do the most good. It is beneficial for those at risk of cardiovascular health kick tomato disease as well as it has a different anticoagulant effect.

It's not only the lycopene in tomatoes health tomato is beneficial. Research shows that there are many other phytonutrients in whole tomatoes are especially good. As lycopene, which also help minimize prostate cancer and thrombotic diseases health tomato , including stroke and heart attacks.

The anti-inflammatory properties of tomatoes have been health tomato well documented, but Italian researchers reported that only a glass of tomato juice daily significantly health kick tomato reduced the inflammation up to 35% in just one month. Combined with this, you can help reduce stress as well.

Because they are rich in vitamin K, tomatoes health kick tomato are also good for bone health - and they have found to be an important factor in reducing migraines in some patients.

The nutritional profile health tomato of tomatoes

There is absolutely no doubt that the health kick tomato bright red fruit of the tomato plant, in all its forms, is full of goodness.

They are full of vitamins, especially C, A and K, as well as B1, B6 and E.

They are an excellent source of minerals, especially molybdenum, potassium, manganese and chromium, as well as folic acid, copper, niacin, magnesium, iron, pantothenic acid and phosphorus.

They also contain dietary fiber necessary and  valuable proteins.

The best way to eat tomatoes

According tomato products Council wellness, while processed health kick tomato products such as tomato health tomato paste, are wonderfully beneficial (due largely to the fact that they are highly concentrated), there is strong evidence that whole fresh tomatoes is better. When buying canned tomatoes or processed, the Council noted that the shells are better made.

If even a meal deserves the title of "whole food" is probably the humble health tomato tomato!

Annette Welsford is the co-author of the international bestseller in 83 health tomato countries how to grow juicy tasty tomatoes. He also edited and published several books on gardening.

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