Weight-bearing squat and unarmed squat, these two training movements, don't say which is better, just say which is more suitable for your current situation and training needs. These two actions are the same, except the load. It is the extension of knee joint and hip joint, and the target muscles are gluteus maximus and quadriceps femoris.

As for why resistance training is the same, everyone's load in specific training is different. In addition to individual differences, muscles in the body also grow and change. The training load is different, and the final result is different.

The calculation unit of resistance training is RM. "RM" is a word with unit nature, which is used to describe what kind of weight should be chosen during training. Rm (Maximum Repetition) is a bodybuilding term, which is usually used in the field of fitness. The maximum number of iterations of rm refers to the maximum number of actions that can be performed under a certain load. 1RM represents a load that can only be done once, and 10RM represents a load that can only be done at 10 and cannot be completed at 1 1.

However, the range of muscle training is 8 12RM, with 6 8RM mainly training the explosive power of muscles and 1.2RM or above training the endurance of muscles. Therefore, whether to squat with weight or squat with bare hands depends on your current fitness demands and physical condition.

For example, if you just started fitness, it is estimated that a set of 12RM freehand squats may be the limit, which is also the demand for muscle gain. If you do weight-bearing squats, you may not even be able to do 6RM. Then in this case, squat with bare hands is more suitable than squat with weight. If you already have a certain fitness foundation. You can do 6 to 8 groups with a weight of 60kg, each group is1.2rm. In this case, squats with bare hands can only warm up, which is not helpful for muscle gain.

Although squat with bare hands is not helpful for muscle training, its advantages are not limited by environment and equipment. You can use the broken time to practice and keep your muscles alive. The help to lose weight is still obvious.

Remember, weight bearing is based on bare hands. Without solid basic skills, don't blindly pursue the temptation of weight, otherwise injuries are inevitable!

Squat is the most classic movement in fitness, which has a unique stimulating effect on the muscles of hips, legs and lower limbs, and other movements are irreplaceable. There are also many variants of squat training, such as wide squat, narrow squat, lunge squat, one-legged squat and so on.

The most classic and direct way to improve squat strength is to increase the load. Take the standard squat movement as an example, which is also the most important training movement of weight-bearing squat. If you don't master the key points of the basic freehand squat, blindly pursue quantity and ignore quality, you only need to bear a little weight, and your spine and knees are likely to be injured.

So, what kind of squat is better, as long as the intensity of the action is suitable for your ability. But the premise must be to master the correct training point.

Key points of squat training: 1. The spine is neutral and the core is tight. Ensuring that the back does not bend during exercise is an important point to ensure the safety of the spine in weight-bearing squats. Remember, lean forward when you squat, don't bend over.

2. Bring your knees with your hips and your knees point to your toes. This is the key to ensure knee safety, and it is also the premise to effectively stimulate hip and leg muscles. Ensure the stability of the knee joint, do not adducte, and use the feeling of "sitting back" to complete the squat.

After mastering the standard freehand squat, this number can easily reach more than 50. If the goal is greater lower limb strength, it is best to squat with weight.

It depends on the effect you seek. The requirements for muscle training and plasticity under load will be better and more obvious.

Squat is helpful to exercise leg muscles (including quadriceps femoris, hamstring and calf), create an anabolic environment and promote whole body muscle exercise.

It will trigger the release of testosterone and human growth hormone, which are necessary for muscle growth. Squat helps to improve muscle mass and upper and lower body strength.

Squats can increase muscles and burn more fat. Squats can exercise your core muscles, stabilize your muscles and help you keep your balance. Squats can make blood flow all over your body and improve your overall health and the health of your bones and joints.

When you put pressure on bones during exercise, the reaction of bone cells is to produce more bone tissue.

The process of bone formation is called osteogenesis, which is usually located in specific parts, and new bone tissue is only produced in those areas directly affected by exercise.

I suggest you try all kinds of weight-bearing exercises, which can exercise bones in different parts of your body.

The main target of freehand squat is quadriceps femoris. If it is weight-bearing squat, it will help to increase bone density, improve bone density of hip and spine, prevent or delay osteoporosis, and provide more health benefits for the body. It can also target several other important muscle groups, including hamstring and gluteal muscles.

Which effect is better, squat with load or squat with bare hands?

It depends on your exercise purpose. Load-bearing squat, mainly through this action to strengthen leg muscles, so that leg muscles can grow, thus enhancing our strength and endurance.

Squat with bare hands is the basic movement of this series of squats. Don't blindly increase the weight when you don't master the standard, which may lead to your training injury.

If you plan to gain muscle, I still recommend you to do weight-bearing squats. This will be better, because you can constantly increase the intensity of training and keep your muscles in a process of continuous improvement.

You don't want to get rapid muscle development during exercise, so I suggest you choose squat with your bare hands, because its intensity is relatively fixed, and in the final analysis, it is more about endurance.

Personal point of view. When you are exercising, continuous intensity improvement is the main means of your progress. No matter what your goal is, basic strength is the most fundamental factor. So in general, I personally suggest that it is better to squat with weight, no matter from which angle, its effect is stronger.

what do you think?

Squat with bare hands and squat with weight belong to two different types of movements.

The former relies on its own weight to complete the action, while the latter usually relies on barbells and dumbbells to complete the weight-bearing action.

In formal equipment training, freehand squat belongs to the warm-up action of weight-bearing squat.

So who has better training effect in these two movements?

Let me analyze this problem in detail.

1. About freehand squat, the process of squatting and getting up mainly depends on its own weight.

Stand naturally, with your feet shoulder-width apart, abdomen in and chest out, and your back straight.

Begin to kneel and squat, and at the same time straighten your arms horizontally forward.

Stop until your thighs are parallel to the ground, then get up and return to repeat.

Note: Make sure your back is straight all the time and avoid bending over. The bottom of the action can be done: the thigh is parallel to the ground.

2. Regarding the weight-bearing squat, the weight-bearing squat mainly relies on holding the barbell or dumbbell with both hands to complete the whole action.

① Dumbbell Squat

Stand with dumbbells in your hands and straighten your arms naturally.

Abdomen in, chest out, back straight, start kneeling.

Stop until your thighs are parallel to the ground, then get up and return to repeat.

Note: Dumbbells are placed at the sides of your body, which requires a certain grip strength.

Dumbbells can also be placed on the shoulders, but the weight needs to be reduced.

There is also a variant action: goblet squat, that is, stand the dumbbell upright, hold the top of the dumbbell with both hands, and then do squat. You can practice all three movements.

② barbell squat

Put the barbell on the squat rack, hold the barbell with both hands, and put the barbell in the trapezius muscle position.

After lifting the bar, take two steps back, tuck in your abdomen and hold out your chest, straighten your back and start kneeling.

Stop at the bottom, then get up and return to repeat.

Note: after holding the bar, you need to tighten the shoulder blades on both sides and put the barbell on the upper part of trapezius muscle, which can stabilize the barbell and keep the balance on both sides.

Keep your back straight all the way, the core needs to be tightened, and the bottom of the action can be parallel to the ground or lower. In addition, there are other variants, such as: neck squat, sumo squat and so on.

3. The contrast between the two is to complete the process of "squatting to a low position and then getting up and returning" by bending your knees.

The normal distance between stations is shoulder width, and different forms of squat movements such as wide squat and narrow squat can also be extended.

The bottom posture should be: the thighs are parallel to the ground, or lower.

It can stimulate lower limb muscles, including quadriceps femoris in front of thigh, hamstring and gluteus maximus in back of thigh, and train core muscles by the way.

① Squat with bare hands: complete the action by your own weight.

You can complete 50- 100 movements at a time, and you need your arms to keep your body stable.

On the premise of speeding up the speed, extending the action of squatting and jumping can play a role in consuming calories.

There are also some difficult movements, such as squatting on one leg and squatting on both legs.

However, because the overall training intensity is not high, it is very simple to complete the movements after proficiency in the later stage, so it is difficult to stimulate the muscles of lower limbs obviously.

② Weight-bearing squat: Complete the whole movement with dumbbells and barbells.

After it completes 12- 15 moves, it needs to pause, otherwise it will be difficult to continue to complete the remaining moves.

In particular, barbell squat can increase weight and improve explosive force, and the whole lower limb muscle group also has more stress.

Comparatively speaking, freehand squats can do more movements at a time. After the speed is accelerated, more calories are consumed, and difficult movements can be done. Weight-bearing squat can only complete a small number of movements, the overall speed is balanced, and the muscle stimulation effect of lower limbs is obvious.

4. Squat with bare hands or squat with weight, who has better effect? As can be seen from the above analysis, the training intensity of weight-bearing squat is higher, and with the increase of weight, it stimulates the muscles of lower limbs more. Although you can do squats with your bare hands several times more, because of the low training intensity, it can only be counted as a warm-up action of weight-bearing squats.

If you just want to strengthen the muscle strength of the lower limbs slightly, you don't need a high thigh circumference, but just want to do fancy movements, then you can choose to squat with your bare hands.

If you want to strengthen the whole thigh and hip muscles, improve the muscle circumference quickly and challenge more weight, then you can choose to squat with weight.

Generally speaking, the stimulating effect of squat with load on lower limb muscles is much higher than that of squat with bare hands. And if you want to practice more skills and flexibility, then squat with your bare hands will be slightly better.

In specific training, barbell squats are the main ones, dumbbell squats are the auxiliary ones, and freehand squats can be used as warm-up exercises, so the combination will be better.

5. Reference scheme: 4 groups * 12 squats.

Barbell Squat: 5 groups * 10 times

Dumbbell Squat: 4 groups * 12 times

Goblet Squat: 5 groups *8 times

Squats with bare hands: 3 groups * 12 times.

Squats with bare hands: 3 groups * 12 times.

Specific operation, according to their own ability to do up and down adjustment.

Summary: Squat with bare hands mainly depends on its own weight to complete the squat and get up. The weight-bearing squat mainly depends on holding the barbell or dumbbell with both hands to complete the whole movement, which is divided into dumbbell squat and barbell squat.

The action patterns of unarmed squat and weight-bearing squat are the same, with normal shoulder width standing distance, wide squat and narrow squat. Rent the bottom until the thigh is parallel to the ground, or it can be lower. You can use the core muscles to train quadriceps and hamstrings, as well as gluteus maximus.

Squat with bare hands can complete 50- 100 movements at a time, which requires the arm to keep the body stable, and can extend the fat-reducing movement of squat jumping, as well as more difficult movements such as squat with one leg and squat with two legs. The early effect is obvious, and it is difficult to make progress after physical adaptation in the later stage.

The weight-bearing squat can complete 12- 15 movements and needs to be suspended. Squats like barbells can achieve greater load, which can obviously improve the muscles and explosive power of lower limbs.

Comparatively speaking, the weight-bearing squat training is more intense, and the greater the weight, the greater the stimulation to the lower limb muscles. Squats with bare hands can only be counted as warm-up movements of weight-bearing squats. If the requirements for thigh circumference are not high, choose to squat with your bare hands. If you want to challenge the load and improve the thigh circumference, barbell squat is the main training and dumbbell squat is the auxiliary training. So the training effect will be better.

Because the load is stronger than the bare hands, there is a downward pressure on the buttocks, which will be more powerful when doing it, and the effect on the buttocks will be greater and the effect will be more obvious.

I have been practicing squats by myself for 10 years. At first, I did squats with my bare hands, and I did 50- 100 squats every day. The effect is good. After practicing for a while, I felt that my strength was not enough, so I used barbells to do weight-bearing squats, about 50 times a day. At first, the effect was good, obviously better than squat with bare hands.

My weight is 8 kilograms on each side. I didn't feel too hard when I did it, but after doing it for a while, I felt a little pain in my left shoulder, like scapulohumeral periarthritis, so I gave up the weight-bearing squat and squatted with my bare hands every day.

A few months later, scapulohumeral periarthritis basically recovered. I sometimes squat with a heavy load, but the weight is not that big, 5 kilograms each, for fear of hurting my shoulder again.

Now, I am mainly unarmed.

Squat mainly, squat with bare hands. When doing it, squat up and move slowly, and pause for a while when squatting, which is better.

So, whether it is unarmed or heavy, see which is more suitable for you and yourself. Under the condition that the body is not injured, the weight-bearing effect will be better.

Which is better, squat with weight or squat with bare hands? It is the ability of squat training and the purpose of squat training.

For junior squatters, first of all, they should do correct squats, and naturally they should start with unarmed squats. Unarmed squat training is the basis of weight-bearing squat training. Only after mastering the squat movements with bare hands correctly and mastering the squat training with bare hands skillfully can we decide whether to do the squat training with weight according to the training purpose.

Weight watchers and squatters who improve knee endurance should do more squats against the wall and squat with their bare hands. For squatters who improve their jumping ability, and squatters who jump, they should choose squats with bare hands or squats with light weight for training according to the situation.

Most squatters have hips, either to improve the muscles and strength of their legs or to exercise their hips. After you are familiar with the squat, you should gradually carry out weight training, because only enough negative weight can better stimulate the development of leg and hip muscles or strength. Many people like to squat in the gym to exercise their leg muscles, but after leaving the gym, many times, because of some other things, they will delay the time to go to the gym, and then tell themselves that it is the same to practice at home.

Is that really the case? Of course not. Practicing at home is much worse. And the difference between self-weight squat and weight squat? I'm afraid many fitness instructors have not figured it out.

Squats with weight and squats with weight seem to have only the difference between weight and weightlessness, but the part about muscle growth is much worse.

Long-term use of one of these two leg exercises will produce completely different thigh muscles, which is the completely different training results caused by their differences.

As we all know, when we are in the gym, we usually arrange about ten trainings for ourselves. Adjust the negative weight through your own ability changes, so as to fix the amount of exercise in each group.

The advantage of doing this is to stimulate muscles with great strength, make them force themselves to make progress, make muscle fibers stronger, split more muscle fibers, and achieve the purpose of muscle growth.

What should I do if I squat? Often when a person is doing squats with his bare hands, it is no problem to do forty or fifty squats at a time. If you are a little stronger physically, it is no problem to do seventy or eighty squats with your bare hands in one breath.

So, what does such a high number of light weight sports lead to? Will lead to our muscles, in order to adapt to this endurance-dependent exercise mode, and then transform into more endurance muscle types.

It's like the difference between a long-distance runner and a sprinter. Long-distance runners have thin legs, while sprinters have strong legs.

Therefore, it is almost impossible to use self-weight squat instead of weight squat at home to achieve the same fitness effect. Because the way of muscle growth is completely different, the types of muscle growth are also different.

Loading is the only difference between the two squats, and this difference, like the running distance of runners, will directly determine their muscle development direction.

We are in the gym, and the reason why muscles can grow up depends on the weight of fitness. When we are in fitness, we should choose the right weight and restrain the number of squats when a group can only do ten.

At the end of each squat, the muscles will be tired, the muscle fibers will be slightly damaged, and the glycogen and creatine reserves in the muscles will be greatly reduced, and these substances will be quickly consumed after rapid recovery.

The body will respond by increasing the material reserves in the muscle, and then increasing the number of muscle fibers as the muscle progresses. This kind of stimulation is not self-respecting.

Therefore, it is more convenient to exercise more and go to the gym as much as possible to achieve the effect of muscle gain, and there has never been a bodybuilding champion of unarmed trainers.

Squatting with bare hands is the foundation, and squatting with self-respect. Multiple groups and multiple times. It depends on the physical condition. Squat with bare hands can safely exercise hip and leg muscles, reduce weight and increase muscle strength and endurance.

Weight-bearing squats are used to exercise muscles, and they are very heavy. Less groups and fewer times increase muscle tolerance. Power. Shaping.

Although they are all squats, the effect is the same. For beginners, unarmed is better and safer. Load-bearing mainly increases muscle strength and latitude. Dangerous, not suitable for beginners.

Note: Grasp the essentials and keep your toes below your knees to avoid knee injury. Does not contain chest hunchback, to avoid injury to the waist and spine.

Because I mainly want to gain muscle, I think squat with weight is effective. Squatting with bare hands feels like squatting has become aerobic exercise.