Chalice Squat: what it is, benefits and how to do it
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If you want to strengthen your legs and get your buttocks hard, the cup squat is a great option. This exercise also helps develop cardiovascular fitness and increases endurance.
Created by American trainer Dan John, the calyx squat aims to help people master the movement in the correct way. To perform it you only need one piece of equipment: the kettlebell.
In addition, the cup squat is a great exercise for beginners. This is because during the exercise you can pay attention to each movement accurately, perfecting your mistakes.
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Benefits
The cup squat can have several benefits for the cup, see below for what they are:
- It increases strength;
- It strengthens the lower muscles, such as the quadriceps, glutes, hamstrings, and calves;
- Helps burn fat ;
- Improves flexibility.
Read also: Squatting: The common mistakes during the exercise
How to do a calyx squat
First of all, just like other exercises, it is important to have the help of a physical educator to avoid possible injuries and to do the movement in the correct way. This way, you will not overload the spine, for example. So, see below the step by step instructions on how to perform the exercise:
See_also: Abajerú: Learn about the medicinal plant and its benefits- Stand with your feet a little further apart than hip distance;
- Hold a kettlebell with both hands at chest height, holding the handles as if you were holding a cup;
- In this way, keep your back aligned and your eyes facing forward throughout the squat;
- Press your hips back and start bending your knees to perform the squat. Remember to keep the kettlebell close to your body during the movement;
- Return to the starting position and perform the series and repetitions indicated by the professional.
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