3. Squat

Today, I'm gonna talk about how to squat.

The purpose of squat is mainly for legs. It is also considered for all body due to increasing growth hormone and testosterone. Therefore, I can tell that squat is one of the most important exercises.

First of all, as the picture show that, you should put the bar on trapezius muscles ( simply on your shoulders ) not on the neck bone. Additionally, your back has to be vertical and your foots have to be loacted like number 11 and as wide as your shoulder length.

Secondly, when you down, your knees should bend slowly until parallel from the ground like from 1 picture to 4 picture and then you are going to have to return the first postion that you started slowly. When you up, you should feel as if your hills push the ground. That's how you squat. Basically, you should do at least 3 sets and each set for 10 times.

Lastly, your knees always must be behind your toes in oder to avoid injuries. Otherwise, you can get hurt easily and you can't lift heavy weight because of the form.

* Remember that don't let your knees past your toes. Always focus on feeling your muscles like you are using them.