Systema Squats – How to make really correct squats
In this little series of Systema exercises, we are describing four main type of movements. Pushups, squats, situps, and leg raises works with the main muscles. If you do not exercise anything else, you should implement at least these four into your daily routine. The unique approach of Systema breathing is very simple and easy to learn. It is associated with numerous health benefits and keeps the mind and body relaxed. Additionally, the incorporation of Systema breathing in workouts prevents physical injuries, enhances the fitness level and improves the stamina. It keeps the mind alert and speeds up the mental reactions. Moreover, with a relaxed body, you can perform better and for a longer duration. Thus, it is important to learn how to integrate Systema breathing into the exercises. The one that we have chosen today is the squats. The Breathing squat Systema is going to help you do the workout more easily and properly.
Squats – Basic Rules
Squats involve bending your legs to lower the upright body with your knees outwards.
- Keep the feet flat on the floor, shoulder-distance apart with toes in the forward direction.
- Keep the back straight
- Your hands are in natural relaxed position along with your body.
The Breathing squat Systema – How to breathe during Squats
Remember, every exercise is the breathing exercise. Breathe in through your nose and breathe out through the mouth. Another thing that you should remember is the leading principle that states that you should always begin the breathing action before starting the physical movement/action.
Different variations of Systema Squats
You can integrate Systema breathing in different ways into your squats. These variations are based on the difference in breathing pattern and your speed of physical motion during the squats. This change in breathing can increase your stamina and help you to get rid of fatigue during the workout. You can try following different patterns during the squats.
- The basic one involves simple inhale and exhale during the squats.
- Inhale through the nose and bend down to the maximum lower point that you can.
- Make natural pause for a while and then exhale through the mouth while rising up until you stand straight.
- It is simple and you just have to reverse the basic pattern.
- Breathe out through the mouth while bending down.
- Hold naturally your breath for a while and then rise up while inhaling in through the nose.
The Halfway Change
- It includes changing the breath pattern in halfway during the squats.
- You can do this by inhaling during the one and a half squat and exhaling during the second half and third complete squat.
- Complete your first squat while inhaling through the nose and continue to inhale until you reach the lower possible point again.
- Now exhale through the mouth while rising up and complete another squat while breathing out.
Stretch your breath
- First two squats with breathing in and the next two squats while breathing out.
- Stretch your breadth across two complete squats.
- Inhale while lowering your body and continue to inhale and complete first two squats.
- Exhale now and do two more squats without holding your breath.
Simply involve counting to 20.
Keep your speed very slow, bend down and rise up very slowly following the leading principle of Systema breathing. Involve a count of 20. Start lowering your body smoothly and slowly with counting starting from one. By the time you reach 10, your body should be halfway down. Don’t stop, keep lowering the body and be at the lowest point by the time you reach 20. After a slight pause, start rising up again with a count starting from one and stand up nice and slow with the completion of 20 counts. One complete squat in this way with slow-motion breathing pattern is going to be strenuous and very challenging.
In case you feel fatigue and pain during the squats, you can stop your squat and manage it well by burst breathing.
- Breathe in and out with many sharp and short impulses and repeat numerous breath cycles during your squat motion.
- Inhale through the nose shortly and feel the fatigue moving out of your muscles.
- Exhale through mouth sharply and expel out all the fatigue and pain from your body.
- Repeat it fast as many times as you need and it will help you to overcome the fatigue caused by very slow squats.
In this video young guy is doing a slow and relaxed movement. It is exactly what you need to do for proper squat.
Here is video in which Sinicha Jeftic describes how to to it correctly. Unfortunately in French, but the main points are visible.