The simple exercise that speeds up your metabolism, strengthens your buttocks and tones your arms

Anyone who has attended a gym knows that some exercises work certain muscles, while others target other areas of the body. And there are integrative exercises, in which arms, legs and abdomen participate.

Furthermore, most of them help speed up the metabolism to burn the energy acquired during the meal faster. The more complete an exercise, the more energy is burned.

This time we’re talking about one that is a classic, that returns with fury and that can be practiced at home. So much so that the New York Times recommends it, whose advice we summarize on this occasion.

We’re talking about stocky and its new version “ski squats”, a simple exercise that we should all do to gain strength and flexibility, especially in the legs, with the participation of all the muscles. It must be done, but it must be done well, advise coaches and sports experts.

Squats: the complete exercise that you can do at home

Although some fear that squatting can have effects on ankles, knees and hips, the specialists consulted by the New York Times assure that, on the contrary, it protects them and improves their flexibility, stability and functioning.

It’s a simple movement that can be done at home, in a park or in the office. Let’s see how:

1. The best way to start is to do it on a chair or on the edge of the bed. Place the chair near a wall to orient yourself vertically. Sit up straight, with your thighs parallel to the floor. Keep your chest and back upright, parallel to the wall, and tense your abdomen.
2. Stand parallel to the wall, with the chair behind your back. The head and spine should be aligned. Spread your feet shoulder-width apart and slightly outward. Place your hands on your hips or extend your arms straight down.
3. Without taking your feet off the floor, slowly bend your knees, counting to five, lowering your buttocks until they touch the chair, without sitting down. At first, go as far down as is comfortable and progress gradually. Stand up again for a count of five.
4. Repeat the exercise in groups of 5 to 10 squats, depending on your training level. The routine will progress in quantity and frequency, but it is advisable to proceed little by little if you are new.

This movement activates the quadriceps and hamstrings, as well as muscle tone in the lower body.

What is the “ski squat” like?

It’s the same squat but incorporates arm movement. The Mexican newspaper Heraldo Deportes gives us indications for this squat that is in fashion.

Its name comes from the fact that you have to work with your body in the skier’s position. The exercise also focuses on the quadriceps, speeds up the metabolism, exercises the shoulders and works the cardiovascular system.

You should stand with your back straight and your feet shoulder-width apart, as indicated in the classic squat. Lower your hips by bending your knees and At the same time you raise your arms forward and upward, as if you were pushing yourself with ski poles. Over time, you can add light dumbbells or a weight vest to your routine.