IT’S FORBIDDEN TO USE THE MACHINE WITHOUT READING;

•  It is suitable for over age of 18.
•  The people who is under 140 cm don’t use the machine.
•  It isnot suitable for people with past or current health problems that prevent them from exercising.
•  It is forbidden to use by sick or disabled people.
•  It is forbidden for people with heart disease to use it except under the control of a doctor.
•  People who have an operation or broken, dislocated, cracked platinum in any part of their body can only use it under the control of a doctor.
•   People who have taken high caffeine before exercise cannot use it.
•  Performance-enhancing supplement or doping users cannot use it.
•  It is not suitable for people who have no previous experience in using the tools.

 ATTENTION!

• Do not use the machine if the contact surfaces are overheated, frozen, wet or visibly damaged.
• Start the movement by warming up with low weights. Do not use heavy weights before warming up.
• It is forbidden to get closer 2 meters of the user another person who is not exercising.
• Using the tool other than as shown is dangerous and prohibited.

If the above conditions are not followed, it is dangerous and prohibited to use, and people are responsible for any accidents and health problems that may occur.

WHAT IS SQUAT?

Squat movement; It is one of the most important leg exercises that can be done with or without weights, bars, dumbbells or even machines.

It is to come to a sitting position towards the ground and get back up by keeping our back, upper body, in an upright position and standing up again. It works multiple muscle groups.

HOW TO DO SQUAT?

1. Get on the machine and position your feet shoulder-width apart with toes facing forward.

2. Grasp the handles of the machine. Do not tilt your head forward.

3. Inhale and squat until your lower leg and upper leg form a 90-degree angle. Hold for 1 second, then exhale and push yourself up.

4. While doing this, be sure to concentrate on your legs. Do not lock your legs when you reach the end point.Your knees should be slightly bent. Hold for 1 second, then squat for the second time.

5. Complete your set by doing as many repetitions as possible.

NOTES:

• This movement maximizes the performance on the upper front leg (outer) muscles.
• If you put your feet close together, there is also work on the gluteus maximus – hip muscles.
• If you open your legs, the side leg muscles, adductor muscles will also work.
• Take care to keep your stomach muscles tight so that your back is not injured during movement.

WHAT MUSCLES DO SQUATS WORK?

• Front Leg Muscles

• Gluteus

• The Posterior Leg Muscles