1, Squat can improve the leg strength, the effect is extremely obvious, and it is the best movement for leg training.

2, when squatting, it can promote the testosterone secretion of male friends, and a large amount of testosterone promotes the growth of whole body muscles, making the effect of fitness twice the result with half the effort.

3. Squats can also improve heart and lung capacity, and friends who practice long-distance running can practice squats to improve their vital capacity.

4, squat can promote the secretion of testosterone, to a certain extent, can improve sexual ability, can be said to be a free healthy Viagra.

5, as the saying goes, "people get old first", squatting and practicing legs can alleviate the aging speed to a certain extent.

Second, the disadvantages of squatting

1, the more squats, the better. If you want to achieve leg muscle shaping through squats, you can do dozens of them every morning and evening instead of hundreds at a time. If the pressure on the knee is one when walking, three when running, and ten when running. Squatting will hurt your knees. If you do too much at a time, you may cause sports wear on your knees.

2, squat is not the lower the effect, the better. Many beginners think that the lower the squat, the better the effect. Actually, it is not. The ideal state of squatting is sitting, almost with the hips below the knee joint. You don't have to touch your ankle. Simply squatting will only increase the pressure on the knees.

3. If the squatting action is incorrect, the effect of doing one hundred squats may not be as good as that of others doing ten squats. You can watch some squatting teaching videos online, or go to the gym to find professional personal education guidance and adjust your squatting posture in time.

Many friends are always anxious when squatting, thinking that the sooner the better. Actually, it is not. The process of squatting is to get up slowly. This is a process of body buffering. If you are too anxious when you get up, you may not only get a good training effect, but also do great harm to your body.

5. When squatting, the soles of the feet should be in the same direction as the knees, and the back must be straight and not hunched.

Extended data

Squat refers to an action in which the knees are bent down, the trunk is straight from the head to the waist, and the hips are pursed back. It can promote metabolism and enhance muscle strength.

By squatting, you can fully move the muscles around the femoral joint. Effectively moving the femoral joint can not only exercise the "internal rotation muscle" of the inner thigh, but also exercise the "gluteus maximus", improve the hip line, stimulate the leg and hip muscles, and play a dual role in stovepipe and hip lifting. If you find it difficult to squat, you can start with exercise, or do squats to strengthen the "internal rotation muscle". Start with moving the femoral joint, so that you can exercise your whole body.

Warm up effectively before squatting, such as doing some squats with bare hands first, so that the knee joint can secrete synovial fluid and reduce friction.

When squatting, avoid excessive knee forward. It is suggested to focus on the middle and rear position of the sole of the foot, which can effectively reduce the pressure on the knee. When squatting, see if your load has exceeded the maximum load.

Baidu encyclopedia-squat

Phoenix Net-Simple, safe and effective squat exercise has many benefits.

People's Daily Online-15-year-old girl suspected of squatting 100 times and then died suddenly! Pay attention to five points to avoid damage.