Squat indien : bien réaliser l'exercice
Posté: 12/07/2010 07h52Je suis assez surpris avec le challenge SuperFit de la difficulté qu'ont les participants à bien réaliser l'exo, notamment le mvt des bras en synchro avec le squat.
The Hindu Squat
I know, I know, most of you out there squat with hundreds of pounds so this exercise needs no explanation, right? Wrong, this exercise is much different. First stand upright and keep your hands to your sides. As you’re squatting down, raise your heels off the ground and go down until your ass touches your calves. From there, explode up and swing your arms forward. Once there, pull your arms back into your sides as if you were rowing a boat.
Also, make sure you breathe out on the way down and in on the way up. That’s not the way you’d normally breathe doing squats, but believe it or not, it seems to work great for bodyweight squats. You’ll find this helps you keep your balance, stay tight, and gets your upper body involved in the workout. Really focus on breathing deeply and you’ll be surprised when your chest gets pumped up after a hard set.
Have a short term goal of doing 100 straight reps and a long term goal of doing 500 in one set. However, in the beginning, just focus on form and getting used to the breathing. Shoot for 25 straight squats with perfect form and breathing and then build it up to 100. Also, don’t do these in "super slow" mode. Instead, work on doing these as fast as possible without compromising form. When you can do 500 squats in sixteen minutes, you’ll be in awesome shape and ready for combat.
