Flávia Alessandra does squats with a barbell. Discover versions of the exercise –

This Tuesday, October 11, Flávia Alessandra decided to share with her followers some exercises she did during training at a gym.

On Instagram, the actress published a video in which you can see her performing a series of bodybuilding exercises, such as squats with a weight bar.

Look:

TYPES OF SQUATS

The squat is an exercise that has the objective, mainly, to define the buttocks and legs.

This exercise has several versions, for example, the squat with a weight bar, practiced by Flávia Alessandra this Tuesday.

Among the types of squats are: sumo, unilateral lunge, isometry squat, cross lunge, 180-degree jump, high knee, pistol on suspended tape, lateral displacement, TRX squat and sink in the bozu

sumo squat

– (DragonImages/Thinkstock/Getty Images)

To do the sumo squat, you must remain standing, with your abdomen contracted, legs well apart and knees semi-flexed, and they must be, as well as your feet, pointed out.

Hold a weight in both hands and extend your arms in front of your body. Then, project your hips back a little and start to squat, going down slowly, until your knees form a 90° angle with your thighs, and extend them again.

During the exercise, it’s important that you don’t let your knees cross the line of your toes.

Pistol Squats on Suspension Tape

– (Lu Christovam/)

To start the overhead strap pistol squat, you need to hold the strap with both hands and ensure that the strap is shoulder-width apart.

Then, lift your right foot off the ground and extend your leg forward. The left knee must be flexed as much as you can and the hip must be fitted back without inclining the torso.

The arms must remain extended at all times and everything must be done with the other leg as well.

Squat in isometry

– (Lu Christovam/)

To do the squat in isometry, it’s pretty simple. Just lean your back against the wall and squat 90º. Stay in this position for 30 seconds.