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Belt squats: step -by -step instructions and benefits and video benefits
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https://www.youtube.com/watch?v=L_TXVYCZWCM
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At the gymnasium, training is only second in safety. After all, if you hurt yourself, you may have to sit for weeks, looking at all your progress falling into the sewers.
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So when you find an exercise that combination Safety with the results of muscle construction, it is worth integrating it into your drive routine.
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The exercise we are talking about? The squat belt.
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The belt squats give you all the positive points of a squat dumbbell while eliminating the tension on your back. In addition, they do a very effective training – and in this guide, we share how and why you should try them.
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Belt squats, explained
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Consider a belt squat as a weighted variation of the traditional squat. The added weight, attached to you by a belt, increases the difficulty of training, maximizing your earnings in the process. If you want to improve the strength of the lower body And Balance, few exercises also offer reliably as the squat belt.
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Like squats, belt squats target several large muscle groups, including:
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- Glutes
- Swollen
- Quadruplets
- Calves
- Hip flexors
- Heart muscles
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However, unlike your traditional squats, to do and do, belt squats require equipment. You will need a belt and weight (or a belt squat machine) to properly perform this drive.
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The many advantages of belt squats
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That said, the additional configuration and effort are worth it. Belt squats are a phenomenal exercise for each athlete and gymnasium, whether you are an amateur or a fitness fanatic.
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More specifically, belt squats are known for:
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- Build resistance to the lower body – When you do belt squats, you quickly build muscles in your legs. This muscle growth can help you perform better in other exercises at the gymnasium, as well as in sports and activities that emphasize the lower body, such as racing, hockey and swimming. As a bonus, belt squats strengthen your ankle and knee joints, keeping these areas subject to injuries free of tension.
- Promote stability – All squat exercises engage your adductors. These small inner thigh muscles contribute to your stability and your mobility, helping you maintain balance when you walk or hold.
- Protect the spine – Belt squats are particularly beneficial for people with mobility problems or chronic back pain. Unlike a dumbbell squat, which places all the weight on the back, the belt squats load the weight on your hips. This placement reduces the risk of spine injuries.
- Increased flexibility – When executed properly, belt squats can help keep your muscles introductory. Whenever you go through the full range of movements, you stretch your legs and hips, improving your overall flexibility.
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How do you do belt squats?
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There are two ways to execute belt squats. As long as you have the right equipment in your gymnasium, you can do the same thing you prefer.
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The first method involves a specialized belt from which you can hang a weight. The second option uses a belt squat machine with an integrated belt and a weight system on a pulley.
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No matter the method you choose, you will follow the same steps to perform a set of belt squats:
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- Step 1: Select your weight – First of all, you will decide how much you want to lift. We suggest starting with lighter plates before going up.
- Step 2: Put the belt – Then, you will tie the belt around your body, fixing it perfectly around your waist.
- Step 3: Lower yourself in a squat – With the weighted belt ready, look forward, straighten your chest and fold your knees. Continue to descend until your thighs are at least parallel to the ground.
- Step 4: straighten your legs – To return to the standing position, drive your heels in the floor and straighten your legs. Repeat if necessary.
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Useful tips for beginners
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If you are new in belt squats, you can find the intimidating exercise. These tips should help you conquer your fears:
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- Lighter weights – Even if it can be easy, do your first belt squats with 5 or 10 pounds. It is more important to learn an appropriate form than to raise a heavy load. Once you are comfortable, you can increase the weight.
- Start with less rehearsals – The belt squats are relatively intense, so take you gently. Sets of 5 to 10 repetitions are sufficient at the beginning.
- Flirt – You will see the biggest gains when you get the deepest possible. If you can, place your low seat on the floor, bringing together your hips and thighs.
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Current errors to avoid
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Whatever your level of experience, you can accidentally develop bad habits when you do belt squats. Don’t worry, it happens.
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The important part is to notice and correct these habits. Here are some mistakes to watch.
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Position the wrong belt
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Beginners will sometimes wear the belt too high or too low. Unfortunately, poor placement can cause back injury, canceling one of the most important advantages of the belt squats.
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Before you start, make sure that the bottom of the belt rests closely at the top of your hips. This positioning distributes the weight evenly and protects you safely.
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Leaning
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Normally, when you bend over the knees – maybe pick up something or tie your shoes – you pour the hips. However, when you do belt squats, it is crucial to keep your chest straight.
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For optimal results, maintain a vertical chest and a nucleus engaged throughout the squat.
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Rush into exercise
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As always, slow and regularly won the race. Although the additional weight can try to ignite you in your set of belt squats, try to take your time and exaggerate the movements from top to bottom of the squat.
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Move with control will reduce your risk of injury and allow you to benefit from the maximum of your training.
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CHUZE FITNESS: The ultimate environment for belt squats
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If you have never tried belt squats, this is the perfect time to add them to your routine. The belt squat can help you strengthen the resistance of the lower body and improve your balance and your posture.
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Because the belt squats require specialized equipment, you will have to visit the right installation. Fortunately, Chuze Fitness has all the tools you need to perform appropriate belt squats, as well as any other exercise you want to attack.
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Start your membership today!
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Sources:
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Clinic de Cleveland. Here is the right way to make a squat.
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National Biotechnology Information Center. Anatomy, bone basin and lower limb: Magnus muscle thigh adductor.
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Examined by:
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Ani is the vice-president of fitness at Chuze Fitness and oversees the departments of the fitness and team training group. She has had a career of more than 25 years in club management, personal training, group exercise and training of instructors. Ani lives with her husband and her son in San Diego, California and loves hot yoga, snowboarding and well-being.
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