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Temat: Sport
Hi, I'm Dr. Garrett Smith for Expert Village
and we're going to go over one of the most
fundamental exercises for the lower body,
the 'air squat'. Some people know it as the
'body weight squat' because it's just your
body weight. We're going to start from the
ground up on form tips. The 'air squat', I'll
show you one first. Basically, it's going
to look like this, and then back up. So, I'll
go down to the bottom position and show you
some things there. I'm going to start from
the ground up again, like I said. Heels. Your
weight is on the heels in this exercise. Important
thing is how wide apart are your legs. Basically
shoulder width is a great width. If you need
to go a little wider or a little narrower,
that's Okay too. Toes are turned slightly
out. They're straight ahead and they're not
way turned out like a ballerina. Got feet
done, now knees. Knees for most people, you're
going to feel like you're pushing your knees
out. You want your knees to stay over your
feet. They're going to feel like they're pushed
out. Hips. The depth on squats, on 'air squats'.
You want the top of your hip crease to be
below the top of your knee, or at least level
with it. When you're in this position, this
is about as deep as I need to go. Lower back.
I'm going to turn sideways so you can see
this. Lower back. You want your lower back,
in the bottom position, to have the nice lumbar
curve to it. What we call a neutral spine.
You don't want to see this. If you see your
hips tucked under and the lumbar curve flipping
the other direction, you've gone to far and
you likely have some flexibility issues. Lumbar
curve needs to be maintained. I'm going to
go down and show you the next part, the thoracic
spine. When we go down to the bottom we want
this part of our spine, the rib cage part
of our spine, the thoracic spine, to be as
straight up as possible. Arms. Arms are out
in front for balance. You can, as a teaching
tool, keep them higher and this will also
help you to keep your lumbar curve. 'Air squats',
from the side, will look like this. As you
start going faster, you can start using the
arms in kind of a pumping manner to help give
you a little extra push. 'Air squats' are
the most fundamental exercise for the lower
body. Incredible tool and you can do them,
there's people out there doing more than one
of those a second. You've got to have them
in your routine.
