Squat is known as the "king of strength training", and now the functionality of squat has been unanimously recognized by everyone. Squat has always been the training of high-level athletes or bodybuilders, and now it has become very "people-friendly" and the most popular sport among fitness people. At the same time, many people think that squatting posture can achieve the effect of fitness.
Indeed, squats can bring many benefits:
Exercise all your muscles.
Squat is an action that focuses on the legs, but everything else is good for your whole body muscle growth. Squat can release testosterone and growth hormone, and provide a highly anabolic environment for the whole body during training. If you want to increase your muscles, you can't do it without doing squats.
Burn more fat
Leg muscles are a large muscle group in the human body. Squats can accelerate muscle growth. With more muscles, the body's metabolism will be higher and it will burn more fat. You know, whether you are exercising or resting, the more muscles you have, the more calories you burn.
Make you more flexible.
Squat can make your hip joint, knee joint and ankle joint have better flexibility, movement form and sports ability, and it will be further enhanced, forming a virtuous circle and encouraging you to perform better in all aspects.
Better balance
The muscles of lower limbs are well developed, and the balance of the body will become better, which complements the flexibility. This will also help to promote more strength and help you develop more muscle mass in training, which also means that it will provide more balance and functionality for those mixed weightlifting exercises and basic lower body exercises.
Increase explosive power
Squat can effectively increase explosive power. Squat requires your greatest strength. Different loads and different ranges of activities will produce different strength and energy, and the strength and ability of the lower body will also increase with training. And in life, you can also feel that when you are making great efforts, you can't help but borrow money from your legs.
Squats can increase combat effectiveness.
As we said in the article 1, squatting can stimulate you to release more testosterone, which can also greatly enhance your combat effectiveness. There is a saying in the fitness circle, "Men practice squats well, but women can't stand it; Women practice squats, but men can't stand it; Both men and women are practicing squats, and the bed can't stand it? " , so you know.
Everyone who loves fitness and wants to gain a strong body through fitness needs to adopt scientific and healthy training methods and pay attention to some details! Knee joint:
Squat belongs to the exercise of lower limb muscles, so the flexion and extension of knee joint is particularly critical. Some experts suggest that if you are doing fitness, you need not to exert more effort on your knee joint, but there is no clear requirement in the field of competitive sports training whether your knee joint exceeds your toes.
We all know that one of the basic body postures of squat is to keep your back straight. When you squat, you should lock your lower back erector spinae to reduce the damage to your lumbar spine and surrounding tissues and reduce the problem of lumbar disc herniation.
So, don't underestimate this detail. If you don't pay attention to it for a long time, the lumbar spine may be deformed, and it is not good to put yourself in a very high health risk situation!
Here's how to do a standard squat.
First of all, the core of correct squat is balance. Don't try to squat until your thighs are parallel to the ground for the first time. Slowly, every squat is deeper. It takes time to teach your muscles to complete this complicated movement.
Through-wall exercise:
1. Face the wall and look up. Your chin, chest and toes should all touch the wall in front of you. The angle between the toes should be 45 degrees outward. Stand slightly wider than your shoulders, then raise your arms over your shoulders, about ear height. Then look up, which can help you bend your back, open your chest and slightly hook your toes, which can force you to put all your weight on your heels.
2. Start to squat like sitting down, a little deeper at a time, ensure that your chest is parallel to the wall, and push your hips back as much as possible, but at the same time pay attention to your chest being parallel to the wall.
3. When you squat slowly, tighten your abdominal muscles, keep your toes slightly off the ground, and step on the ground with your heels. Try to squat down until you can just touch the surface of the stool. Then squat down and push your hips forward.
If you can't squat down to the position we are talking about, try to widen the distance between your feet and ensure that the included angle between your toes is 45 degrees.
5. Squat down and look at the ceiling. If you start looking down, it will lower your chest position and put more unnecessary pressure on your lower back.
After a period of wall training, you can leave the wall for training. Remember a few points: "Look ahead, hold your head up and chest out, keep your ass down, and don't let your knees exceed your toes." Keep your abdomen tight when squatting. "
Through-wall exercise:
1. Face the wall and look up. Your chin, chest and toes should all touch the wall in front of you. The angle between the toes should be 45 degrees outward. Stand slightly wider than your shoulders, then raise your arms over your shoulders, about ear height. Then look up, which can help you bend your back, open your chest and slightly hook your toes, which can force you to put all your weight on your heels.
2. Start to squat like sitting down, a little deeper at a time, ensure that your chest is parallel to the wall, and push your hips back as much as possible, but at the same time pay attention to your chest being parallel to the wall.
3. When you squat slowly, tighten your abdominal muscles, keep your toes slightly off the ground, and step on the ground with your heels. Try to squat down until you can just touch the surface of the stool. Then squat down and push your hips forward.
If you can't squat down to the position we are talking about, try to widen the distance between your feet and ensure that the included angle between your toes is 45 degrees.
5. Squat down and look at the ceiling. If you start looking down, it will lower your chest position and put more unnecessary pressure on your lower back.
After a period of wall training, you can leave the wall for training. Remember a few points: "Look ahead, hold your head up and chest out, keep your ass down, and don't let your knees exceed your toes." Keep your abdomen tight when squatting. "
The following types of people should not do squats.
Patients with cardiovascular and cerebrovascular diseases. Squat movement requires continuous squatting and standing up, and when squatting and standing up, it is easy to raise the blood pressure in the brain. For people with cardiovascular and cerebrovascular diseases, this action is likely to lead to insufficient blood supply to the brain, which will lead to the risk of cerebral hemorrhage.
Patients with hypertension. When squatting, people's blood will gather in the lower body. Sudden squatting can easily lead to insufficient blood supply to the brain, leading to dizziness and even fainting. For people with hypertension, to a certain extent, squatting will also increase blood pressure and accelerate blood circulation, which is not conducive to health.
Menstrual women. Women lose a lot of blood during menstruation, their physical fitness will be worse than usual, and the strength required for squatting is also relatively large, so it is best not to squat during menstruation. Women are prone to squat during menstruation, leading to uterine bleeding, excessive blood volume and abdominal pain.
Patients with joint diseases. One disadvantage of squatting is that it hurts your knees a lot. If you do squats too fast and too many times, you will hurt your knees and aggravate joint diseases.