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In the midst of the government’s efforts to implement the PPKM policy to stop the spread of COVID-19. You must stay physically active because it is very important for physical and mental health.
Well, recently the squat thrust trend has started to be widely used as a form of exercise during the PPKM era like now. Want to take part in this sport? First check some important information below.
What is squat thrust?
Squat thrust is also known as the squat thrust or burpee movement. This is a very effective form of exercise, requires no equipment, and is easily modified for different fitness levels.
Reporting from Healthline, this exercise was created by a man named Dr. Royal H. Burpee. He originally designed the squat thrust as a fitness test for military members.
Over time, this exercise is then used to build strength, muscle endurance, and train a higher heart rate.
It is believed that regularly doing this exercise not only burns more calories. But it also increases post-exercise oxygen consumption. This is what causes you to continue burning more calories, even after stopping exercise.
How to do it?
Squat thrust is a combination of planks, squats and jumping movements. Even though it is a bit difficult to do, this movement is very useful in increasing body endurance.
1. Basic squat thrust movement
If you are still a beginner, it’s a good idea to start this exercise with the most basic portion. As a reference, you can follow the following movements:
- Stand with your feet shoulder-width apart and arms at your sides
- Lower into a squat position and place your hands on the floor
- Kick or step your feet back to the original position
- Jump or step your feet forward to return to the squat position
- Return to standing position.
It may seem simple, but after doing a few of these moves in sequence, you’ll see the challenge of a well-executed squat thrust.
2. Add pushups
If you are getting used to doing the basic squat thrust movement, you can add pushups or jumping movements to the exercise portion.
The trick, when you are in the plank position, add a pushup before bringing your legs forward to squat. Or you can also add a jump to the standing position, then return to squatting for the next repetition.
3. Use dumbbells
Finally, you can also add a set of light dumbbells in each hand. This is done to increase resistance and train arm and shoulder strength.
Tips for doing squat thrusts correctly at home
Considering that this exercise does not require special equipment or skills, you can do it while undergoing PPKM at home. However, it is important for you to apply the right technique when doing this exercise.
First, do the squat thrust movement from the simplest stage. Add weight gradually as you increase your strength, feel comfortable with the movement, and are confident you are using the correct form.
Make sure all the movements you make are smooth, stable and controlled. The squat thrust movement must be smooth, fast and continuous. This should not be broken up into short or separate movements.
Another thing to pay attention to
The thrush squat movement is done by pressing your hips back and bending your knees. Don’t bend at the waist, as if you were picking up a piece of paper from the floor. This is prone to causing you injury.
This exercise may also not be recommended if you suffer from a knee injury or have any condition that makes your joints sensitive to impact.
Always consult a doctor before starting an exercise program. Before doing the squat thrust exercise. Warm up your muscles and get your blood pumping by doing aerobic activities, such as jogging, walking or cycling, for 5 to 10 minutes.
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