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Anyone who performs this exercise 100 times every day will significantly improve their health. This simple exercise strengthens not only the legs but also the cardiovascular system, stretches the spine, and relieves tension in the back. It serves as protection against heart attacks and strokes. You will never have problems with your legs, and you will also have the blood pressure of an astronaut. And most importantly, everyone can perform this exercise. Even those who cannot do regular squats, since here we distribute the load across the entire body. These simple squats allow you to work your legs and improve blood circulation throughout the body; because we hold on with our hands, the back muscles strengthen and the spine aligns. They say "strong legs, healthy heart" for a reason, because leg muscles help pump blood from the bottom up and reduce the load on the cardiovascular system. That is why it is so important to perform this simple exercise. This exercise can be done anywhere and at any time, but it is very important to perform it with proper technique. For this, you will need a tree, a pole, or any other vertical object you can hold onto with your hands. Grip it with your hands just below chest level and stand close, about one foot away. Be sure to place your feet wider than your shoulders and point your knees outward. This is how we keep our knees healthy. If you are just starting to squat, use a very small range of motion. That is, lower your pelvis until it is parallel to the floor or slightly higher. The goal is simply to load the legs. Make sure your back is perfectly straight and your arms are extended. When squatting, point your knees outward. Inhale as you squat, and exhale as you rise back to the starting position. It is also important to breathe correctly. Once more. Inhale, squat down, and exhale as you return to the starting position. If your flexibility allows, try, as I do, to squat through the full range of motion, or gradually increase the depth without any pain or discomfort in your knees or pelvis. This way, you will also improve the function of your pelvis and knee joints. Flexible joints are healthy joints. And this exercise does not require any preparation or special equipment. You can also do this exercise at home, for example, by holding onto door handles while you squat. Do not forget to keep your back perfectly straight. The pelvis moves back and the knees move outward. We lower ourselves on the inhale and return to the starting position on the exhale. Do be careful with the door, but you can also use any door frame to hold onto while performing this exercise. But most importantly, always follow safety precautions so that you do not fall. And the safest way, of course, is to do this with a tree or a pole. When you go outside, be sure to perform this simple exercise. Legs really do need to be trained, and here we also relax the back, improve posture, and relieve stress from the knee joints. For beginners, you only need to do 5 or 10 repetitions with breaks. Take 1-2 minutes to watch your breathing, and throughout the day you can do 10 sets, just to reach a total of 100 repetitions. If you already squat and are trained, you can break the squats into, for example, 20 or even 50 reps at a time, rest, and do another set, or three or four more to reach 100 reps. Believe me, after a couple of weeks of daily repetition, you will be performing all 100 reps at once. Or at most, split them into two sets of 50, and your legs will be strong and beautiful, and your body healthy and resilient. I also suggest another exercise in this same position. These are so-called air lunges, where one leg is off the ground and the other lowers down. The technique is the same. We hold on with both hands, place our feet a foot apart, one leg forward, the other in the air, and move the hips back. Aim to lower the knee of the back leg downwards. If you are just starting, you can touch the floor with your toe and rise back up to the starting position. Or, later on, make sure to do it with the leg in the air. Believe me, if you do just 10-15 or 20 reps on each leg, you will build up your glutes really well. And glutes mean a healthy lower back. That is why this exercise is very safe to perform, especially for the knee joints. You hold yourself in a stable position and can focus solely on training your gluteal muscles. You can stick to just supported air squats anywhere at any time, or additionally add 10-20 reps on each leg of these lunges. Then you will not only have strong and healthy legs, but also beautiful, toned glutes. Therefore, if you want to be healthy, have a healthy cardiovascular system, healthy legs, joints, and also a beautiful straight back, then definitely perform this simple exercise. But do 100 repetitions every day. Start small and gradually, step by step, reach this number. If your legs ache the next day, take a break for 1-2 days, and then return to the same exercise. This way, you will gradually strengthen your legs, and they will no longer ache. I recommend this exercise to everyone, regardless of age or fitness level, since it is a safe and very beneficial exercise for the whole body. So, if you want to live to be 100 and have a healthy body, perform this exercise 100 times a day. This was Ivan Krasavin. Stay healthy and see you in the next helpful video. Take care. Bye.
