I decided to challenge myself and do a little research on what happens if you do 100 squats every day for 2 weeks (no extra weight). Here are the conclusions she drew and what came of it:

It looked like cardio more than anything else.

Not surprisingly, after doing 100 repetitions of any movement, you feel like doing cardio: you start to sweat, gasp and curse everything around. As a fan of strength training, it seemed to me much more aerobic exercise than strength. After 50 repetitions, I breathed as if I had done a brisk run around the block, but after the 100th repetition, the sweat was already streaming from me in a waterfall.

A post shared by Gina Florio (@gmflorio) on Oct 24, 2017 at 6:14 pm PDT

I did not notice significant changes in the buttocks.

This can be seen with the naked eye in the before / after photo. Many trainers say that in order to increase the buttocks, you need to do exercises with weight, and this is the truth - ordinary squats had little effect on the shape and volume of my muscles.

The lower body has become more resilient

Towards the end of the second week, I noticed that my endurance runs and HIIT workouts were getting easier and my legs were able to cover longer distances. Thanks to the daily squats, they became more prepared, and making the last few jumps to the box was much easier than usual. To be honest, this has become one of the most pleasant bonuses.

It didn't affect my strength training in any way.

In addition to squats, I did the same strength program. A hundred squats were my warm-up before each workout, but they did not bring me strength and any special consequences for the session. While the daily squat has its benefits, building strength is clearly not one of them.

You don't have time to go to the gym, but at the same time you want to have shapely legs, firm buttocks and a thin waist? Set aside 20 minutes a day for 100 squats and you will see results in a month! Which?

What happens to the body if you squat 100 times every day?

Slimming squats

Work squats

During squats, blood circulation is increased, which has a beneficial effect on the blood vessels and cells of the brain, which is enriched with oxygen.

Squatting 100 times every day, you will become:

• more energetic
• more focused
• more attentively
• more stress-resistant.

Heart Squats

Squatting 100 times a day, you will increase venous circulation in the legs and blood flow directly to the heart, thereby making it easier to work, since any cardio load (and squats without weights are just a cardio load) trains the heart muscle.

Squats are also useful for normalizing the functioning of the nervous and respiratory systems, as well as the vestibular apparatus.

Squats for injury prevention

Intense physical activity can negatively affect the condition of the ligaments and joints. If you want to avoid these problems, it is necessary to train the muscles of the lower body. And regular squats will help you with this.

Performing 100 or more shallow squats daily, you will improve the condition of the joints, which will stop "crunching", strengthen the knees, ankles, as well as the muscles of the legs and back, which is an excellent prevention of sports injuries.

But keep in mind that deep squats put an intense load on your knees, so if you have knee problems, then practice static shallow squats.

How to squat correctly?

Here are a number of rules, adhering to which, squats will bring the body exceptionally good:

1. Before doing squats do a warm-up, including flexion and extension of the knees, stretching, rotation of the feet. This will not only reduce the risk of joint damage and make the muscles more flexible, but will generally increase the effectiveness of the workout.

2. Choose the squat routine that works best for you: Beginners are advised to break 100 squats into 5 sets of 20 times. When your body gets used to this load, you can switch to 2 sets of 50 squats. But your goal is 100 squats in 5 minutes.

3. Get in the right body position:

• Place your feet parallel and shoulder-width apart.
• Keep your hands on your belt or in front of you.
• Straighten your back: Improper posture while squatting can cause spinal injury.
• Fix your feet on the floor (during squats, you cannot take your heels off the floor).
• Squat so that your thighs are parallel to the floor.
• Watch your breathing: while inhaling, lower the body, and while exhaling, raise it.
• Tighten your abdominal muscles to increase the effectiveness of the squat.
• Squat so that your knees are not turned inward and do not go beyond the line of the toes.
• Look straight ahead when squatting (it is best to do the exercise in front of a mirror to control your body position).

4. To avoid injury to your knees do not make sudden movements during squats (especially deep squats "to the floor"). Squat smoothly and gently: with the right technique, you will feel a stretch in the back of your lower leg.

5. If you want to improve the efficiency of your workout and add weights, do so after 2 to 3 weeks. Remember that any weights increase their own weight, and, consequently, the load on the muscles, which is not always useful.

9. Remember that squats, like any other type of physical activity, have a number of contraindications.

Contraindications to squats

Absolute contraindications for squats include:

• Recent trauma.
• Inflammation of the muscles.
• Diseases of the knee and hip joints.
• Osteochondrosis of the lumbar spine.

Relative contraindications for squats include:

• Period of menstruation.
• Exacerbation of any existing diseases.
• Increased body temperature.

Types of squats

Parallel squats

Performed in such a way that the hips are parallel to the floor during the squat.

To learn how to properly perform squats to parallel, you can use a chair as an improvised means.

Squat Technique:

• Sit on the edge of a chair.
• Spread your legs hip-width apart.
• Place your heels underneath your knees.
• Push yourself up using the force of the gluteus muscles (you can help yourself by doing hand swings).
• Squat until your buttocks touch the chair.
• Watch out for your knees, which should not protrude further than the level of the socks.

It is important to choose the right squat chair, the height of which should be such that, when sitting on it, the hips are strictly parallel to the floor, while the entire surface of the foot is on the floor.

This type of squat effectively loads the glutes, calves, and thighs (especially the insides).

Plie technique:

• Spread your legs wide with your knee aligned with your big toe.
• Bend your knees slightly.
• Place your hands on your hips or cross in front of you.
• Pull in your stomach.
• Squat with a deep breath with your back perfectly straight, looking in front of you.
• At the lowest point of the squat, the thighs are parallel to the floor, while the projection of the knee should not go beyond the foot.
• Hold for 2 - 3 seconds in the position, then exhale and return to the starting position, without straightening to the end of the leg.

Performing plie squats daily, you:

• Round your buttocks.
• Unload the spine.
• Strengthen your lower body.

This type of squat is similar to plie in technique. But there are still differences.

Technique for performing sumo squats:

• Spread your legs as wide as possible.
• Turn your knees in different directions.
• Tilt your back forward and take your pelvis back (imagine that there is a chair behind you, on which you need to sit).
• Squat and hold in position for a few seconds.
• Take the starting position without fully extending your knees.

Sumo squats are a great option for girls who want to make their buttocks firmer and more prominent.

Pistol squats allow you to actively work out the quadriceps, build muscle mass, improve plasticity and coordination.

Technique for performing squats with support:

• We stand in front of the support.
• We stretch our arms forward or spread them to the sides (this will help maintain balance).
• We raise one leg in front of us and straighten it.
• On a smooth inhalation, we bend the other leg at the knee and sit down on the support.
• On exhalation, push the body to its original position.

At first, you will not sit down, but literally fall on a chair, but over time you will be able to perform the exercise smoothly and without support.

Technique for squatting with a pistol without support:

• Spread the legs shoulder-width apart.
• We transfer the body weight to one (supporting) leg.
• Slowly squat on the supporting leg, while simultaneously raising the second leg, which should be straight, in front of us.
• Pull the pelvis back during the squat.
• We linger at the bottom point for 2 seconds, and then push the body to its original position.
• We change the leg.

You should not do deep squats from the first days, in which the pelvis drops below the level of the knees during the squat.

Begin to master the exercise with a shallow squat and gradually increase the amplitude.

The main difference between this type of squat is the presence of support, namely the wall against which we will press our back during the exercise.

Technique for doing wall squats:

• Stand against the wall so that your back is pressed against its surface, and your legs are located at some distance.
• Feet shoulder width apart.
• The socks are turned slightly outward.
• Hands on hips or outstretched in front of you.
• The back is straight.
• Squat down slowly, bending your knees and pressing your back firmly against the wall.
• The bottom squat point is the one at which the knees will be bent at a right angle of 90 °, while the hips will be parallel to the floor (again, imagine that we are sitting on an imaginary chair).
• Stay at the bottom point for as long as possible.
• Smoothly, but at the same time with effort, rise up, taking the starting position. In this case, the legs should not be fully straightened.

Squats against the wall can help improve posture, strengthen the heart muscle, and normalize blood circulation.

Static squats

Mortar

This is a type of shallow squat that strengthens the sacrum.

Starting position:

• Feet shoulder width apart or wider.
• The hips are laid out to the sides.
• The feet are positioned in the plane of the thighs so that the big toe is aligned with the thigh.
• The loin is straightened. We tighten the abdominal muscles without using the buttocks.
• The chest is open as if inhaling from the chest.
• Arms crossed over chest or extended forward.
• The head is slightly tilted forward.

Execution technique:

• In the starting position, we push the hips to the sides and back, while creating only a moment, without movement (as if we were pushing the walls of the corridor with our knees). In this case, the lower back should not bend.
• The sensations should be localized in the sacrum, while there should be no tension in the thighs.

High chair (utkatasana)

This type of squat uses the muscles of the legs and back, so utkatasana helps to straighten the spine.

Execution technique:

• We bring our legs together so that the big toes touch, and the heels are slightly apart, while the outer edges of the feet should be parallel to each other.
• We squat, bending our knees so that the heels do not come off the floor (it is important that there are right angles in the knees, as well as between the body and thighs).
• The back is straight, the lower back is straight.
• The chest is open, breathing is carried out by the abdomen.
• The arms are raised up, and the palms are connected and squeezed with a tangible effort (the elbows can be bent, but it is important that they are directed forward).
• Do not strain your shoulders.
• Push the knees slightly to the sides, clinging to the floor with the feet (to understand this movement, you can tie your legs with a belt above the knees and try to break it).

And remember that gradually increasing the load is one of the most important principles of effective training. And squats are no exception! Therefore, do not stop there and set new goals for yourself! How about two hundred squats a day?

Before performing the complex, be sure to do a warm-up: it will help make the muscles more flexible, and the workout more effective. Plus, it will reduce the likelihood of joint damage.

For the best study of the gluteal muscles, squats should be performed as deep as possible. To avoid damaging your knee joints, do not make sudden movements.

The workout works out the lower body: legs and buttocks. But keep a close eye on the top too:

• tighten your stomach;
• straighten your back;
• look straight ahead.

Do each exercise 10 times with minimal rest breaks.

No additional equipment needed. In fact, even a form is not needed. If your clothes do not hinder movement, you can perform this complex anywhere: at home, at work or on vacation.

1. Regular squats

Regular squats improve the condition of all leg muscles.

Get as low as you can. But make sure that your back remains absolutely straight. The back angle should be approximately the same as that of the shins. Distribute the weight evenly between the heel and toes.

2. Plie

Plie helps to make the legs slim and the buttocks more rounded.

Turn your socks to the side. Ideally, you should form one line of your feet, but the angle of the pivot depends on your flexibility and coordination of movements. Smoothly lower yourself as deep as possible, feeling the tension on the inner side of the thigh. Do not put your head down or look at your feet.

3. Squats and side raises

In addition to the leg muscles, lifting the leg to the side involves the oblique muscles of the abdomen and lower back.

Raise your leg as high as you can without tilting your body to the side. Do 10 reps, alternating legs.

4. Carousel

Rotating the pelvis allows you to work more deeply on the inner thigh.

Going down to the right foot, go up through the left. Change direction. Lower yourself as deeply as you would in a regular squat and keep your back straight.

5. Squats and leg raises

Raising the leg from a standing position allows you to additionally work out the back of the thigh, buttocks and abdominal muscles.

Remember to keep your back straight while squatting. Do not bend forward when you take your leg back. Do 10 reps, alternating legs.

6. Deep squat with triple spring

Normal squat, complicated by swinging at the bottom.

Sitting down deeply, make a movement of the pelvis up and down with an amplitude of no more than 10 cm. Then, smoothly return to the starting position. Despite the tension in your legs, try to avoid jerking when lifting.

7. Sumo + kick

A deep squat, and then lifting and turning the leg in a circle, put additional stress on the muscles of the buttocks, as well as the inner and back of the thigh.

Raise your leg about 45 degrees. Try not to bend your leg while lifting, and your back during deep squats.

8. Side squats

From the starting position (standing), take a step to the side and lower yourself as deep as possible. Try to put your feet as wide as possible.

This will allow you to maximize your inner thighs and lower glutes.

9. Skier squats

The bouncing movement in the lower position works deeper on the back of the thigh.

Sitting down deeply, do two swinging with the pelvis with a small amplitude and return to the starting position. Take imaginary ski poles in your hands, but do not jerk.

10. Jump squats

Final plyometric exercise: Deep Jump Squat. Plyometric exercises help to form a harmonious figure and avoid overdeveloped buttocks.

Jumping as high as possible, do the exercise at the highest possible pace. But at the same time, make sure your squats are deep.

If this is too easy for you:

• repeat the complex (1-3 times);
• take a weighting agent (dumbbells, bottle, zucchini or chihuahua).

Many people know firsthand how painful squats can be. The next day is especially painful, when a beginner athlete cannot walk due to muscle pain. Despite this, three volunteers decided on: for a month they will squat 100 times a day every day. Participants want to know if their body will change in thirty days.

At the start of the test, each of the young men had their own exercise plan based on physical fitness.

Spencer

I was always the smallest and thinnest in my class, I looked like an ever-growing teenager.

Spencer has been in the gym six times a week for a long time, so just squatting will be pretty easy for him. The young man decided to do an exercise with weights in order to increase the load. After a few days of the experiment, the guy decided that he could squat more, and increased the number of approaches. That's what came out of it!

Shannon

Shannon was always tormented by the problem of full legs. The girl thinks that her legs are too full for not rounded buttocks. The girl wants to pump up her ass so that the body looks more prominent.

Waking up the next day, Shannon could not get out of bed, despite the fact that she did only 80 squats out of 100.

I'll be honest. It was a little more difficult than I thought.

Throughout the experiment, Chenon was unable to do more than 80 squats per day, despite this, the girl is proud that she was able to squat 60 times without a break. The girl did not fulfill the conditions of the competition, but the exercises still benefited her. The buttocks have become more elastic and tightened. Now the girl is sure: it is not necessary to practice for two hours a day to see the result.

Brand

Brenda believes that she has the body of a 13-year-old boy, she decided on this experiment in order to develop muscles. The girl noticed the first result after a week: she felt that they became stronger, and her buttocks tightened slightly. By the end of the month, Brenda was happy to see significant changes in her body. The girl believes that it is important to do squats regularly and then you will definitely achieve success.

We often meet on the Internet the opinion that, they say, squatting without weight every day at least 100, at least 200 times is senseless and even harmful, there will be no sense from this, but harm ... uuuu!

Honestly, it's strange to come across such a point of view at all, is it really that everyone who writes these articles has a crazy size of pitching, who only recognize a squat from 100 kg.?

What happens if you squat every day

So, let's figure it out and see what the result will be if you squat daily? We rely on knowledge of human physiology, personal experience and a variety of reviews. We will also be glad if you share your personal experience in the comments!

Increased muscle flexibility

It's no secret that with age, the flexibility of the human body only gets worse, which significantly affects the quality of life and activity. Therefore, squats, this banal, simple, universal movement, will perfectly help you stretch your "stiff muscles."

It is no coincidence that squats in various versions (with a shortened amplitude, with the addition of circular rotation of the hands, etc.) are included in a variety of practices: from harmless exercise therapy to shamanic qigong and kundalini.

You can call it “improving the circulation of qi energy through the body”, “accelerating the chakras” or “accelerating the energy flow through the body” - the essence will be the same, you will really feel better from such a simple movement.

The essence of "anti-migraine exercises", "yoga for headaches" or even exercise therapy for osteochondrosis comes down to simple and understandable goals: blood and lymph need to be dispersed, muscles are slightly pulled and stretched, and the tissues of the body are thus enriched with oxygen and other useful substances.

So if you do not want to just squat every day, then convince yourself that you are joining the ancient practices of a kind, because squats are one of the most natural positions of our body, "built" into our physiology.

For example, earlier a person walked out of need in a deep squat posture. Now we rarely find ourselves in this position, despite the fact that it is very useful.

We save the joints

Let's take a look at some physiology. For each joint in the body is necessary, which provides the "nutrition" of the cartilage, its movement.

What is a joint made of? A joint is a junction of bones, each of which is covered in cartilage. The joint itself is enclosed in a joint capsule (capsule), which is attached to the articulating bones. It ensures the tightness of the joint and protects it from damage due to the fact that its inner membrane, the synovial membrane, is produced into the joint cavity by the so-called. synovial fluid.

It is needed to moisten and nourish the cartilage, its normal sliding.

What is needed to produce this fluid? Two things: movement and contraction. If the joint doesn't go through the full range of motion, then the body says, "Okay, so I won't use this." In other words, we do not rotate our knees and hips throughout the entire range; parts of the joint begin to degenerate and stop producing synovial fluid.

Cartilage is a smooth surface that plays a vital role in the joint itself. It is thanks to him that the heads of the bones slide relative to each other and cushion the loads that the joint experiences during movement.

We emphasize a very important point: In fact, the joints (and the vertebrae) do not have an independent blood supply, they receive the nutrition necessary for normal and painless work from the surrounding tissues by oozing.

So the cartilage of the joint absorbs the synovial fluid into itself only when moving: squeezed the fingers, synovial fluid came out of the cartilage into the joint cavity, unclenched - it was sucked back into the cartilage, delivering food to it.

If you are overweight, which gives an overload on the joints, or (low number of movement in life), which gives an insufficient load, due to which the blood supply is disrupted, the cartilage does not receive normal nutrition, the process of old cells dying off, and the generation of new ones is stopped, the cartilage "dries up" and pains begin.

So squats, and even every day, especially without weight, is the best way for both prevention and treatment of problem joints. We absolutely agree with Bubnovsky in this regard and consider the best medicine for joint pain.

Development of coordination

The more often you do a movement, the better you will get it. But besides that, developing coordination will give you other benefits that are common to the whole body: improved mobility and mobility.

In principle, this happens according to the same principle - to stretch the muscles, ligaments and tendons for their better blood supply.

Improving Your Sex Life

Thanks to daily squats, you can easily improve blood circulation in the pelvic organs and thereby increase your sexual activity!

Squatting every day, I noticed that the blood circulation in the pelvic area improved significantly. This had a positive effect on my family life and on my relationship with my beloved.

In addition, I felt that in general it became much easier for me to move, my legs were no longer so fast and not so tired, and climbing stairs or up a mountain became much easier for me.
On the whole, I became more fit, nimble, dexterous, my reaction improved.

Benefits for the heart

In our body, in fact, there are two hearts, the first is a heart in the literal sense and the second is peripheral, i.e. muscles. Special studies have shown that the activity of skeletal muscles, promoting blood circulation, does not hinder, but, on the contrary, largely facilitates the work of the heart muscle, but provided that the physical activity is not excessive.

Skeletal muscles are like peripheral "hearts" that help return venous blood to the heart, working as pumps. The fact is that as you move through the arterial vessels, the blood pressure decreases significantly. And in order for the blood to rise through the veins to the heart again, the help of the peripheral "hearts" is needed.

Squats are a great way to maintain normal blood flow. Here is an excerpt from Bubnovsky's writings on the benefits of squats for your heart:

Squats - performing strength exercises for the legs with the connection of the muscles of the foot, lower leg, thigh, gluteus. They are performed accompanied by a diaphragmatic exhalation "haaa", that is, active exhalation with each extension of the legs (that is, when standing up).

This is not a burden on the heart, but help to it. That is, the "peripheral heart" picks up the arterial wave of blood and delivers it back to the heart while maintaining the required blood flow rate and volume. Nature has not invented other mechanisms for maintaining normal blood flow. Therefore, weak legs mean a weak heart.!

Squats are one of the main exercises that help the heart, and in the case of heart disease (coronary artery disease, arrhythmia), its medicine. The pills prescribed at the first signs of heart failure, the reduction of the so-called physical activity (such a recommendation has never been clear to me) - "corrupt" the body, simultaneously contributing to muscle atrophy.

As an example, I usually cite two squatting techniques: without support (arms up) and with a fixed support (Fig. 7, 8).

Contraindications to squatting are coxarthrosis of the hip joints (dysplastic or deforming) and deforming gonarthrosis III-IV degree (damage to the knee joints).

Slimming

This is our most painful topic, which we write about all the time: it is much more important here how much you eat.

Any, even the lightest exercise combined with a diet will lead to fat loss within a month!

And simply by cutting back on calories, we will get weight loss and relief. By adding walking or squatting, we will, of course, get some acceleration of progress. But this does not mean that the result is achieved through activity. Basically, the diet worked, the movement helped the process a little.

However, a person is not alive by losing weight and rocking alone! If your health and good mood are important to you, then squatting every day is a great option for promoting these factors!

More attractive appearance of the buttocks, abs and legs

Many people think that squats without weights in any amount are not able to solve (in their eyes) the most important problem - getting rid of cellulite and pumping up the meter center of the Universe. And this is partly true, but with a few points:

No exercise will get you rid of cellulite.

Pumping up the buttocks is really not given to everyone - it's all about the banal genetics. But this does not mean that all is lost!

Yes, if you are a longtime gym visitor and, in principle, are actively involved in sports, and even with weights, squats without weights will not have a significant effect on your Madame Sizh. But if you are a beginner, then believe me, the effect will definitely be!

Firstly, muscle tone will appear, and posture, thanks to the squatting technique, will improve. By keeping your back straight and tense core, your belly will look more toned. Excess water will leave the body, which means cellulite will be less noticeable.

And in any case, it is better to do at least something, a certain minimum, than nothing at all, and I just sit in this madam.

Indeed, literally after 1-2 months after stable daily squats (yes, I'm not lazy), I noticed that my legs began to have beautiful muscles, especially when I strained my leg.

Also, after a while, I noticed how my buttocks tightened, stopped hanging like “dull rolls”, and recently my beloved even said about my ass - “it looks like a heart”. This is great! Thanks squats.

Plus, I used to have a slightly overhanging tummy, but when I started squatting, my stomach instantly became flat. I didn't eat less, I allow myself both flour and sweets.

I started, as it should be, from the new month, from the first day. On the first day, the number of squats is 25 times, you must admit, for an unprepared person, this is not so stressful. Then every day I added five to ten squats, looked at my endurance, by the middle of the month I can sit down without haste without resting 50-60 times.

Of course, in the first month on the thirtieth day it was hard 250 times, but I managed nothing in four approaches! Now I’m already drawn in, it’s easier to squat, of course, but all the same, fatigue is felt in the muscles.

Of course, I want the best results, but after 5 months of squats, it happened, of course, I fiddled with it, I missed it, I think it's not bad! I lost five stable kilograms, and I will repeat this without diets and exhausting loads. Booty pulled up straight noticeably, my husband really likes it!

Cellulite did not go away at all, but it became less noticeable, the thighs also tightened, the calves became more expressive. If you are not lazy, then the path to a slender body is not so far away.

The most important reason

It's all about our psychology. As soon as you start changing one area of ​​your life, others will automatically catch up. Creating something new and going outside your comfort zone is already 80 percent of success.

It is very important for this to make small but necessary changes every day. It is difficult to say how long it will take. we found out an important fact:

You will most likely need a few more days to solidify the new beneficial ritual, but trust me, it's worth it! It is on this principle, by the way, that all sorts of wish cards, affirmations and other tricks are based. You just load yourself with the information you need, choose some simple action, and your brain itself processes all this.

“How can you eat an elephant? A little bit every day. " This same philosophy works when making changes in your life. When you start small, you don't need some wild motivation to do so. This is not some kind of "palmistry", this is ordinary psychology.

Gradual small changes are how nature works... Evolution with incremental improvements. Too many people simply cannot immediately start going to the gym three times a week. Motivation problems invariably begin, there is not enough time for everyday activities and stuff like that.

Thanks to such small, daily efforts, you gently prepare yourself for something bigger - your psyche, and your body gets used to the very idea that you need to do it and this does not go through the violence "you are weak-willed rag", but with love and respect for yourself, your personality and essence.

Not in the literal sense, of course, although this is not excluded. Our regular readers have probably already remembered this expression. "Eating a frog" means doing something unpleasant. Now, do it at the beginning of the day.

It’s one thing, whether it’s a difficult work task or an unpleasant phone call. Get rid of this case, and it will not be a heavy burden hanging over you for the rest of the day.

So we suggest you postpone the squats until the morning. Get up early, drink a glass of water and do exercises, or better - a complex of exercise therapy, fortunately, there are a huge number of them on the Internet. We like it from this channel, you can independently choose according to your taste.

After warm-up, do your squat rate. We do not recommend starting right away with 100, 200, etc. Leave beautiful, large numbers for later, when the technique, psyche and the body itself are ready for this.

And if you have breakfast with one of them, and go to work on foot, then believe me, in a week you can move mountains!

How to do it right

When doing squats, pay attention to the position of your feet, knees, core and head! Regardless of which foot position you use, the heels must remain flat on the floor throughout the movement, and the load is distributed evenly over the entire foot.

The knees should be in the same direction as the foot. It is a mistake to believe that the knees cannot go beyond the line of the foot, in this case it all depends on the structure of the person.

Do not under any circumstances round off your back.

If it's really hard, then you can hold on to the chair.

The chin should be slightly raised, the gaze directed forward and upward. In squats, different depths of sitting can be used, it all depends on the level of preparedness and joint mobility. It is better to start with a parallel squat.