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Sentadillas
Carlos Cuji
ccujic@est.ups.ed
u.ec
Paul Jara
pjarab@est.ups.edu.
ec
UNIVERSIDAD POLITÉCNICA SALESIANA
8/5/2019

Abstract.- In this document, we explain how the position of

the "Sentadillas" work, in which we will give a concept of
what the squats are and how they are performed, since this is
an exercise to exercise the body and where muscles work.

OBJECTIVES
Objective General:
 Know the performance of the squats and the
different positions.
Objetivos Específicos:
 Acquire sufficient knowledge about each of the
positions of the squats.
 Know, respectively, the recommended time squats
should be given and know how many squats can be
performed per day.
I. INTRODUCCIÓN
The present information is about knowing what is the squats
of what is to be done and how they should be done correctly,
in which each of the following steps will be explained in
which we will see the different types of angles that are
produced when doing the squats exercise
II. MARCO TEORICO
A. SQUATS
A squat is a physical exercise that is carried out to develop
the muscles and strengthen the tendons and ligaments of the
legs. It also allows toning the buttocks and provides benefits
to the hip. [1]
Figure 1. squarts.
he exercise consists of flexing the knees and lowering the
body maintaining verticality, then returning to an upright
position. Usually, while performing squats, the person holds
some weight with his arms or neck. [1]
There are different types of squats according to the flexion
that is achieved. The deep squat is the one that brings the
thighs closer to the ground, while the full squat descends the
thighs until they are parallel to the surface. The half-squat,
on the other hand, consists of performing a less pronounced
flexion. [1]
The squat subjects a large amount of muscles to an intense
effort, and this means that, in addition, the person must make
an important cardiovascular effort. [1]
B. BENEFITS OF SQUATS
This exercise helps with the strengthening of all the muscles
of the body, although at first sight it seems that it only
benefits those of the legs. In addition to the calves, the
hamstrings and the quadriceps, the squats hide a large
number of advantages that have a positive effect on the
whole organism. So much so, that if done properly, its
intensity can result in the body releasing growth hormone
and testosterone, both of vital importance for the
development of muscles. [1].

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Figure 2. Benefits of squats

Figure 3. How To Make Sentences
Is in the group of functional exercises, which serve to
enhance our performance in activities considered daily,
something that does not happen with those who focus on the
development of a particular muscle. The performance of D. The squat: Characteristics and utilities of the exercise
squats makes us stronger, more efficient and improves our It is a natural movement in the human being that is
mobility, so that it helps us to perform more on a day-to-day considered as the fundamental exercise of training. It is
basis. [1] classified as a global movement because it involves large and
numerous muscle masses of the body. Another characteristic
C. HOW TO MAKE SENTENCES of this movement is that the body moves with respect to a
fixed point of support. These movements are called closed
Step 1: Before starting any movement you have to correctly
chain. [3]
position the body. You must stand with your feet shoulder-
 The squat in the training plan
width apart and your arms hanging on either side of the trunk.
 The squat is essential in any training plan. Let's analyze
[2]
some of its possibilities:
 Strength resistance: If applied without external weight,
Step 2: Then you should contract the abdomen slightly so
only with body weight, the load is adequate to
that when starting the movement, we should take care of the
strengthen the joints for a further development of leg
lumbar spine. [2]
strength. [4]
Step 3: Once this is done, you can start moving, you must do
the gesture you do when you sit down. You have to imagine
that behind there is a low chair or floor that you have to touch
with the buttocks. The movement then is always backwards
and starts from the pelvis NEVER from the knees. [2]

Step 4: During the execution of the movement, the knees

should never go beyond the toes of the feet and also should
not be opened or joined (a good way to do this is to squeeze
a ball with the knees). The idea is to "touch" the imaginary
floor (or real if you prefer) and go back up. [2]
Figure 4. Exercise
Step 5: The depth or angle of flexion of the knee depends on
the objective, but it is generally sought to be deep, that is,  Muscles involved
with an angle of flexion of approximately 120 degrees. The
speed also varies according to the objectives; although I The flexion-extension movement involves not only the
recommend a medium speed and even slow. This way, the muscles of the legs, but also the extensor muscles of the
work of the thighs and buttocks is better perceived. Do not trunk. In this work they intervene: [4]
forget to breathe at all times. [2]

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Figure 5. Exerci
V. CONCLUSIONES
- Femoral quadriceps in the extension of the knee.
Highlighting the action of the anterior rectum which is
the mobile muscle, as well as the vast medial and laterals VI. REFERENCIAS
that stabilize the knee joint. [4]
[1] https://definicion.de/sentadilla/
- Gluteos intervenes to extend the hip, that is to delay the
thigh and align it with the trunk. This muscle works [2] https://definicion.de/sentadilla/
more when the leg flexion begins to be deep, and it loses
influence when the knee flexion is lower. [4] [3] https://www.guioteca.com/kinesiologia/como-hacer-
una-sentadilla-la-forma-correcta-en-5-pasos/
[4] https://www.fuerzaycontrol.com/ejercicio-la-sentadilla-
E. S quats exercises in the GYM of the University.
caracteristicas-y-utilidades/
The following images can be seen as an example of squats to
be performed, which is carried out in the GYM of the
University in which you could see the different types of
angles that are exercised at the time of doing the exercises of
the squats.

Figure 6. squat exercises