You must SQUAT every time you exercise.

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No matter what, every time you exercise you MUST do squats, especially if you’re a beginner. If more advanced, squatting should at least be a part of your warmup, if not a main lift. In fact, no matter who you are, squat as low as you can at least once every-single-day. Using weights is not necessarily required for health purposes. In some parts of the world, low-squatting is required daily due to primitive toilets. But you know what? Because of this, many of them can still squat all-the-way down like they did as a toddler…all because they’ve maintained it regularly with their “vintage” bathroom duties, not because they do squatting exercises. It’s part of their world. Make it part of yours! Yes, there are lots of different ways to squat, lots of different kinds of squats. Just pick one. The Goblet Squat is my personal favorite and what I recommend for most people interested in building healthy strength, flexibility and losing body-fat (please be very careful if you plan to use a barbell or heavy weights.) MAIN POINTS: Feet and Back must remain flat the entire time. Feet can point straight ahead or a little out to the sides. Just make sure that the knees point in the same direction as the feet while moving up and down. Think about actively pulling yourself down rather than just dropping down with gravity and the weight of your body. Push your knees out while going down and while coming back up (this helps use your hips and legs more effectively while also burning some extra calories and helping prevent common injuries). If you’re new to squatting, make sure to do some warming up beforehand. Start off with 1-2 sets of 10 repetitions. Work up to 3 sets of 15. Then try using some weight if you feel you’re ready. Go as low as you can without any pain or your back rounding. Use mirrors or video yourself. Feet MUST remain flat at all times. Remember, do some squats every time you exercise. No exceptions! (Also, breathing is important. Try to actively breathe (inhale going down, exhale at the top). Start slow, build strong. Ask for help needed. I’m always here if you ever have a question or concern. #bssbbooks #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on Aug 6, 2018 at 3:18pm PDT