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Squats are Awesome!
Squats are Awesome!
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So you are probably wondering "How in the hell can she do 90 squats? That's ridiculous! And WHY do that many?"
First of all, many of you know I have a severe knee injury from last summer that has pulled me out of cycling, climbing, and most jumping calisthenics. I CAN however, do squats if I'm very careful with form. Many of you also know I've been a runner since my early 20s, and am SUPER-PROTECTIVE of my knees so that I can continue running until I am .... well, dead, really. :-) Here are two actions I take to perform a ton of squats while taking very good care of my precious knees! 1) VARY THE TYPE OF SQUATS I do during each set: I'll start off with regular body weight squats with my feet shoulder width and toes and Kees aligned forward. When I start feeling a bit sore or tired (after 20-30), I switch to a "Plie" type squat with feet spread wide, toes angled out --always always with knees tracking over middle toe. There's another 20-30. Then I switch to Pulse Squats, where I lower myself into squat position and then only come halfway up, go a little faster, until I'm "pulsing" up and down with my knees never straightening completely. There's another 20-30, then repeat, and BOOM 50, 60, 75, 90 squats and to 100 (soon!)! 6 types of squats: standard, wide-legged (Plie), jump squats, single-leg, weight-bearing (adding weight with dumbbells or barbells), machine squats |
*Image courtesy gethealthyu.com
2) TAKE A BREAK! It is not "cheating", "failing", or any other negative connotation to STOP, walk around, do another exercise, catch your breath, or whatever and then return after a minute(s) and continue. This is what I did when I first started. I'd do 20. Take a break. do another 20. IT IS EQUALLY EFFECTIVE! Taking a break also prevents fatigue and lactic acid build up in your muscles! *A note about fatigue: if you work a muscle group to the point of fatigue, just be super careful with your form, never sacrifice form for number! The important part is to maintain safe form and protect your knees, and enjoy the challenge and thrill of reaching your goal! I can tell you, it feels GREAT to exclaim: "I just did 85 squats!" Later today, I will post: I just did 90 squats! Whoo Hoo! Here is a good site with VIDEOS on 7 different types of squats you can do! http://skinnyms.com/7-types-squats-better-butt/ |
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