People consider that the perfect workout is the one that includes combination of more exercises that will practice your legs, butt, and the entire shebang. The truth is that one or two exercises are enough to personalize the move for your body. Kyle Dobbs is a personal training manager at the Wright Fit Gym placed in New York who advises four ways how to exercise your body in order to get head-to-toe hot one.
If you tend to lose certain weight, then you need to focus on high volume for strengthening your muscle building. The same will have a fat-burning effect on your body. If you want to achieve this all you need to do is to make six sets of five repetitions of a loaded squats with a maximum weight of 50 to 60 percentages. At the third repetition of each set you need to go for a load that will be more challenging for you. You need to perform this workout once or twice a week.
If you tend to run faster all you need to do is to perform heavy front squats which include 75 percentages of the maximum weight, in order to build power. You need to perform three to five sets of three to five repetitions of this workout. You can make a combination of heavy squats and Bulgarian split squats too. A Bulgarian squat is a lunge during which your foot is on a bench and your back leg is bent. In terms of the Bulgarian squats you can perform them three sets of 10 per each side. Overall, do each workout once or twice on a daily basis.
If you tend to reduce the pain caused in your back, try to make front or box squats. Perform the same three to five sets of five repetitions. The key for strengthening the muscles in your back lies in the stabilization of your hips and bracing your abs during each repetition. Before starting with this workout, do not forget to consult with your doctor.
If you tend to shape your booty, then back-loaded squats are the real thing for you. The same challenge your posterior chain than anything else. All you need to do is to perform these squats two to three times per week, three to five sets of six to ten repetitions. The same need to be at 60 to 70 percentages of your maximum weight. The main focus needs to be on your glutes during every repetition, but you need to avoid bouncing and using momentum.
Overall, the squats can be defined as one-size-fits-all. Mike Reinold, a physical therapist owner of the Champion Physical Therapy and Performance placed in Boston, encourages all that have some of the previously mentioned issues that the body of no one is automatically perfect as the Da Vinci’s diagrams. He advises playing with all types of squats, because only in that way your form will get accommodated to your body’s reactions and will make each move more efficient and more suitable to you.
He suggests eight types of squats:
- Goblet of Front Squat
The goblet squat is ideal for your long torso. In order to lean forward as you are lowering down you need to have more upper body. In order not to fall over while performing these squats you need to hold a weight in front of you. The same will forces you to shift your own weight with the weight back. These squats are considered as go-to among the professionals because the same disperse the long between your hamstrings, glutes, and quads.
- Box Squats
The box squats are ideal for short legs. It is suggested to use a bench or a box for these squats. While performing the same you need to sit on the edge of the box or bench and in that way you will get into a stance deeper than the one that can be allowed by your legs, and in the same time you will get rid of the fear of injury.
- Banded Squats
The banded squats are good for knee valgus i.e. slight rotation of your knees inward. If you want to achieve more parallel position when performing these squats, you need to place a looped resistance band around your knees. As that, your knees will be pulled by the band and your brain will give instructions to your hip muscles to work harder in order to counteract the movement.
- Back Squats
The back squats are ideal for the short torso. In order not to overstress your teeny lower back you need to hold a bar against your shoulders. In this way the weight to the posterior chain will be better distributed. This is good for people who are shorter than the average height.
- Sumo Squats
The sumo squats are ideal for tight hips. Start the squats by putting your feet on a greater distance than your shoulder width. Then you need to turn your toes to the outside so that the inner thigh area and the posterior chain get isolated. As that, the it will be opened up a room for dip lowering of tour pelvis, thanks to your width.
- Heel – Elevated Squats
The heel-elevated squats are good for flat feet. If you are lacking of an arch than it is for sure that you are facing with problems in terms of thrown weight into your heels. In order to redistribute your weight back, you need to lift your heels, so that each repetition will be more and more effective.
- Toes – Out Squats
The toes-out squats are good for long legs. All you need to do is to place your toes outwards, making an angle of 45 degrees, but not so extreme as the one with the sumo stances. Your knees need to be in a same line with your middle toe. As that your hips will be able to squat lower.
- Dumbbell Squats
The dumbbell squats are good for asymmetry. While performing the same you need to hold a weight at each of your sides as you are lowering into squats. As that you will be able instantly to spot and correct any side that leans. This means that when one of the dumbbells is closer to the ground than something is clearly off. It is advised to do this squats on evening.