As the saying goes, if you don't practice your legs in fitness, you will regret it sooner or later. Legs are the foundation of almost all sports and the source of whole body strength. Many women who have had fitness experience know that although it is painful to practice leg muscles, you can also gain something that you can't experience in a short time! Squat can be said to be one of the most beneficial exercises for the whole body. For those who are busy at work and don't have much time to exercise, as long as you train squats 2-3 times a week from now on, you will realize the benefits it brings to your body. You don't have to go to the gym or buy any fitness equipment to do squats. Even busy people can find time to do squats. Squat not only exercises the muscles of hips and legs, but also promotes the growth of muscles in other parts of the body. As a compound training action, the intensity of squat exercise is not low. It can make the body release more hormones and create an environment conducive to muscle growth, thus improving the strength of the upper and lower bodies. Squat will not only enhance muscle strength, but also consume more calories. The way it consumes more calories is based on the increase of body muscle content. Squat training helps to improve the circulation of body fluids, help to remove waste and supplement nutrition. On the basis of improving physical strength, it can better help you maintain a good posture in daily life and work such as sitting, standing and walking. Squat can also strengthen the back muscles, which will improve the backache caused by sitting in a chair for too long. Squat training can not only burn more calories, but also promote the secretion of hormones and DHEA. DHEA is a magical hormone. The main functions are: 1, delaying aging and maintaining youthful vitality. 2, enhance physical fitness, improve mood and sleep, improve memory. 3. Improve sexual function and sexual desire. 4. Adjust the immune system function and improve the immunity of the body. 5. lose weight; 6. Adjuvant treatment of diseases. You can choose to go to the gym or do weight-bearing squats with some fitness equipment, or you can choose to do freehand squats, depending on your own situation. If you are a beginner in fitness, I suggest you do squats 15 times each time, and do 2-6 groups, 2-3 times a week. Of course, the most important thing is persistence.