THE SQUAT

by Emmanuel Manolakakis

The squat has long been considered the "King of all Exercises". If you were to pick just one exercise to condition yourself, the squat would provide the greatest overall benefit. It is a free-body movement that requires use of almost every muscle in the body.

Proper form is critical - the proper squat is done with the head, shoulders and spine straightly aligned and the feet flat on the ground. The butt should be close to the ground but not touching. Make sure you go as low into the squat as you can without discomfort. To keep focused simply think of your breathing. By utilizing and incorporating various breathing patterns with the basic squat, you will start to notice the benefits quickly.

Add squats to your daily routine not just you workouts, start with 30 a day and build your way up. If you are unable to do 30 than do as many as you can in intervals throughout the day. This is an excellent way to energize your body and combat the effects of sitting. Many of you will start to notice that your breathing, strength, flexibility, digestion, elimination, energy, appearance and concentration all improve.

Body weight squats offer the following benefits:

• Improved respiration of working tissues used in the squat. The squat uses almost all the muscles in you body;

• Improved pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands;

• Spinal health;

• Improved movement of feces through the colon and more regular bowel movements; and

• Beneficial physiological stress to your hormonal system. Properly performed breathing squats actually shift the body away from sympathetic nervous system dominance and encourage parasympathetic activity. This aids in tissue repair and cultivation of life-force energy.

The beauty of the squat is in its simplicity. Like most truly wonderful things in life.

Russian Martial Art Training Articles

by Emmanuel Manolakakis

• The Seven Principles Of Systema Breathing
• Consider Your Partner
• Laugh At Yourself
• Stick To It!
• Five Monkeys
• Shoulders To Consider
• Youth And Systema
• Check Your Gauges
• The Distance
• Multiple Attackers
• Working the Wall
• Rolls & Falls
• Non-Contact Training
• Training The Legs
• The Squat
• Get Focused
• Give Yourself A Mission
• Precision
• Keeping Your Vision In Check
• Russian Martial Arts Training Tips

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For articles on Spetsnaz training and history see: Spetsnaz - Soviet Special Forces