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There are many movements to choose from in fitness, and the exercise effects of different fitness movements are different.
Bench press and push-ups can exercise the chest muscles, pull-ups , rowing can exercise the back muscles, pressing can exercise the shoulder deltoid muscles, and squats can exercise the hip and leg muscles. Many people are familiar with the fitness exercise of
. However, not many people can do the standard. Many people will buckle their knee joints when doing squats, which will cause great damage to their knees, and fitness can easily become physically harmful.
Before performing various fitness exercises, our primary criterion is to learn the movement trajectory, rather than blindly stacking weight. Only by familiarizing ourselves with the movement standards can we gradually improve the weight bearing level to improve the muscle building effect and reduce the chance of injury.
How to do a standard squat?
- First of all, keep your legs in a wide position, with a wide distance slightly larger than your shoulders, straighten your waist and back, look ahead, tighten your core muscles, put your hands on your hips or place them in front, keep your body balanced, then exert force on your hips, squat slowly,
- knees should be horizontally facing outward, do not buckle inward, knees can be squatted beyond the toes
- squat until your hips are lower than your knees, pause for a moment, and then resume your standing posture. Repeat the
- movements 10-15 times, take a break, cycle for groups of 5-6, and train once every 2-3 days.
Why do you need to do squats in fitness? What are the benefits of sticking to squats? Let’s take a look together:
1. Persisting in squats can exercise the hip and leg muscles, increase the basal metabolic value, and consume more calories every day, thereby inhibiting fat accumulation, increasing fat burning speed, and effectively reducing the chance of gaining weight.
2. Persisting in squats can also improve the curve of the lower limbs, increase the body proportion, improve the flat and sagging hips, help you shape the curve of the buttocks and long legs, so that you can look better in clothes and become more confident.
3. Persisting in squats can promote testosterone secretion. Testosterone is a hormone mainly secreted by boys. It can allow you to maintain strong physical fitness and energy, have a continuous source of strength, and effectively slow down the speed of aging.
4. Persisting in squats can strengthen the hip joint, stabilize the pelvic bones, maintain flexibility in the legs, prevent muscle loss, muscles can protect joints, improve bone density, reduce fracture problems, and improve health index.
Summary: Whether you want to gain muscle, lose fat, or strengthen your body, squats are a fitness exercise that we cannot ignore. If you persist for a long time, you can gain a variety of benefits.
Many people are afraid of squat training, because the muscles will be sore after squats, and they walk softly and need to rest for 2-3 days to repair. This also means that the muscles are trying to repair and the body is changing. Since you have chosen fitness, I hope you will stick to squats no matter how tired you are.
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