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Sentadilla: what are they, benefits and how to do them correctly

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Sitting, also called squatting, is a type of exercise where you have to keep your legs apart, stretch your arms in front of your body and squat down until your muscles are parallel to the ground.

Although many times they are considered an exercise to strengthen the legs and work the buttocks, the seats also work other muscles of the body, toning the abdomen and the back.

Although the sittings are an easy exercise to perform, it is important that they are practiced under the guidance and care of a physical education professional, so that the movement can be corrected, in case it is necessary, and to reduce the risk of suffering. some injury.



Main benefits

The main benefits of performing sit-downs for your health:

  • Strengthening of the abdominal and back muscles;

  • Muscle and gluteal strengthening and hypertrophy;

  • Improvement of physical conditioning;



  • Less risk of injury;

  • Promote weight loss.

In addition to this, the seats improve the silhouette and help to maintain a good posture, being able to practice in any environment.

How to perform the sittings

To perform the squats correctly without harming the spine and achieving all the benefits that this exercise can provide, it is recommended:

  1. Keep the feet slightly separated and always be supported on the floor;

  2. Stretch the arms in front of the body;

  3. Keep the back straight and not tilted backwards, as is commonly done;

  4. Inhale before starting the sittings and exhale the air as it goes down;

  5. Lower it enough to keep your muscles parallel to the floor.

A good advice to verify if the sitting is being performed correctly, and it can be observed in an espejo. The ideal is to do side exercise. When the exercise is carried out correctly, you must feel your abdominal muscles and muscles working. It is possible to increase the efficiency of the squat by performing variations of the same exercise, working more with the muscles.

See a routine that you can do at home for this type of exercise.

Despite being an exercise that must be introduced into the training routine, the sittings must be carried out carefully to avoid injuries. If the person is starting to exercise, it is recommended to squat on a wall leaning against a pilates balloon, so it is possible to have a greater perception of the movement. In addition, if you can practice sitting and getting up from a bench, you can also understand how the movement should be carried out in this way.

How many times should it be carried out

For people who are just starting, it is recommended to perform 15 sittings correctly, in the first day 3 series of 5 sittings are recommended with 1 minute intervals between each series. As the exercise is practiced, the number of squats can be progressively increased according to the person’s capacity. It is recommended to perform the sittings 3 times a week and on alternate days so that the muscles can rest.

Know some exercises to increase the buttocks at home.

Verified by RJ9823 – Public Utility – cc2.0

Consult a Doctor | Translated by User2937

Content for educational purposes only

The translator user relied on the following text:

Tua Saude Website – REF93782 – Verified

Disclaimer – (English version>) This content has been prepared based on information from research, additional publications, or the translation/verification work of a volunteer editor of this web council. This is a non-profit service. It is strongly recommended that all details and information published be carefully verified. We never allow medication recommendations, medication package inserts or any medication guidance. We never allow partisan politics as information.

Isenção de responsabilidade – (versão em português): Este conteúdo foi preparado com base em informações de pesquisas, publicações adicionais ou no trabalho de tradução/verificação de um editor voluntário deste conselho web. Este é um serviço sem fins lucrativos. É altamente recomendável que todos os detalhes e informações publicadas sejam verificadas cuidadosamente. Nunca permitimos recomendações de medicamentos, bulas ou qualquer orientação sobre medicamentos. Nunca permitimos a política partidária como base para checagem. Para mais informações, leia nossos termos.

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