#Insta 360 one x basics how to

Prefer to learn how to do squats with a video? HereвЂ™s a step-by-step tutorial for the visual learners out there:ДЄ post shared by Lee Boyce Deep Should You Squat? YouвЂ™ve just done a successful back squat. Near the top, you can finally let that big breath of air out. Dig in with the feet to drive your way back up to the top position. Aim for your butt to make it lower than your knee level, and try to maintain a tall, upright posture with your upper body.Д§. Think about spreading your knees to keep them in line with your feet as you descend this will also create space for your butt to travel downward. This will keep your heels down and keep you stable. Pretend youвЂ™re about to take a seat in a chair by dropping the hips back as the knees bend. Tense your abdominal muscles and maintain that tension throughout the movement-in this case, itвЂ™s OK to hold your breath.Д¦. Take a deep breath, expanding your lungs down into your stomach. If youвЂ™re in front of a mirror, focus around the knee level of your reflection.

Keep your eyes focused on a spot a few meters in front of you on the floor. Squeeze outward on the bar with your hands (like youвЂ™re trying to rip it apart).ДҐ. Place your feet in your preferred squat position, keeping them flat on the ground. With both feet square, stand up to lift the bar out of the hooks, then carefully take two steps backward. Make sure the bar is nested on the meaty part of your traps, not higher up on your neck.Д¤. As you do this, create a вЂњshelfвЂќ for the bar to rest on (using your upper traps) by squeezing your shoulder blades together and keeping your chest proud. Hold tight and duck under the bar to place it on your back. Most people like to hold the bar with hands placed a few inches outside shoulder width. Face the bar and grasp it with both hands. Try following this drill to prepare yourself:Д«uild bigger, broader shoulders with these essential upper-body moves. ItвЂ™s also important to limber up your body before you squat. Once you find a comfortable position, remember it-youвЂ™ll use that same position when you squat with the bar.

Try a few different foot placements (starting with them just a bit wider than shoulder width apart) and see what feels best and also allows you to keep your feet flat throughout the entire movement. Before handling the bar, go through the motions of a squat and pay attention to your form. (This level will vary depending on your height and how deeply you squat.)Дў. Usually, squat cages have safety pins that can be placed to the height of your preference set them so theyвЂ™re just below the lowest point the bar will reach during your squat.

This will make it easier to get in and out of the rack when itвЂ™s time to perform a set. The bar should rest around upper chest level, not shoulder level. Make sure the bar is securely positioned in the hooks. 5 Personal Trainers Share Their Favorite Fat-burning Workouts Read article How to Do ItДЎ.