Ok appan ajj Squats di exercise utte topic banauna. Kidhan karni, kyon karni and benefits.

English: We will focus on squats how its helpfull.. the what , why, how?

http://youtu.be/HdDm7MBkfLQ

Back Squat

1. Squats:

Most people begin with the Back Squat, and therefore that's what we'll focus on here. Start with this one, and then later you can move on to Front Squats, Hack Squats, Box Squats, one-legged hungarian death squats, or whatever floats your boat.

Punjabi: zada tar squats back squats manney jaande and kittey jande, kyonki ah hunde very simple and saukhey to understand. Par phat di ohni hi a, jehri marji variety waley squats karlo lol.



- Your lower back should maintain a natural curve inward throughout the movement. Do not "bend over" and arch your back or you risk a back injury.


- Go as deep as your flexibility allows. Ideally, you will squat until your thighs are below parallel to the floor. But if you lack the proper degree of flexibility, going deeper causes your hips to tuck in under you and your back to round. If this is the case, then go as deep as you can while maintaining a proper curve to your spine. Work on hip flexibility to allow you to squat progressively deeper.

- Good form is key. Do not use a weight which you cannot handle with proper form. If your form is compromised, drop the weight until you can maintain good form.

- Your knees should point the same direction as your toes throughout the entire movement.

- Have someone watch you squat and critique your form until you are sure you are doing this exercise correctly. There are many threads on bb.com about squatting - so do your research.

Punjabi:

- Tuhadi lower back (pith/doohi) sidhi honi chahidi jinda natural hundi thori curve naal like "S" shape.

- Bar nu rakho apdi shoulders/modheyan ton piche, apdi neck or gardan/dhoun de utte kade wi na rakehyo
  ehde naal bar roll ho sakdi sir utton and bhot dangerous injury .
- shaati/chest always uttey rakho apdi and sir kade wi nahi thaley/neechey kareyo pher tuhadi back round/gol hojani
-  addiyan/heels always ground te jama ke rakheyo ehde naal bhot wadiya feel ayugi, patan and tuhade "butt"/booty/glutes
   te.  Duje din dekheyo beh nahi honaa lol
- aj kal sareyan koley phone hege, apde app nu record karo side angle ton, jidhan ah do vids vich dikha rahe
  kuri te munde di back dekho kidhan teer wangu sidhi hegi and sir along with shaati/chest dona di "up"
-  apde godey/knees point karo apde  peyran de angutheyan wal, so tusi point karo  peyr outward like "V" shape
- dono peyran da faasla/gap hona chahida shoulder/modheyan di width apart.
- lattan pooriyan akran ke, te tidh tight karke weight thaley te utte chakna
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pehlan tusi kalli khali bar naal karke dekheyo jad form/tarikka agaya kidhan karna pher bhaar add kareyo.

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Mein hor vids and instructions add karunga. Ek waari ch rafa dafa nahi kar sakde.

1 of my fvt exercise xD

lagda nahi properly follow kardi, judging by ur profile pic menu hun pata lagya weird jeha back pose a.

Mark Rippetoe: Fixing the Squat: Hip Drive

this is a ghaint technique, ehnu kehande hip drive di warto karni, ehde naal squat da weight tusi almost 10-20 kg wadh chak sakde w/o stressing ur shoulders.


More instructions on www.stronglifts.com

http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/

Oh mein dasna bhulgya kuriyan apniyaan desi kuriyan, are mostly flat (no booty) tan its their dream, to get booty, jehriyan squats karan lagjandiyaan ohna di life banjandi.

if u start vid dis its easier than the bar.. isn´t it gympuria?

buh its always making stupid marks on my shoulders 

this is raddi squats, they are only used for warmup and teriyan knees always cross over kar jandiyan tere toes using these.
Ehna nu kehande ne "hack squats"