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The SquatTHE 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


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  FightClub Knife Seminar Video

Topic: expanding your martial arts skills using the knife. Check out the video if you missed this great seminar! 

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 Emmanuel in Sweden

Remember consistency in training will help you acquire similar skills and abilities - watch the Sweden seminar footage here.   

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 FightClub Presented

Certificate of Appreciation

from City of Toronto

Councillor Case Ootes (Ward 29 - Toronto-Danforth) visited FightClub today to accept a cheque from FightClub's FitBody program for the Toronto East General Hospital. Mr. Ootes presented Emmanuel with a Certificate of Appreciation from the City of Toronto and also stayed for a short workout. Thanks to everyone involved in the FitBody program!

Check out the best-kept secret in East York and help out a great cause - what are you waiting for?

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diagnosis or treatment. Always consult your GP before undertaking any form of weight loss, fitness or exercise.