2. Squat can strengthen waist and leg muscles, which has a good effect on improving body lines.
Squat can improve the symptoms of lumbar process, strengthen the back muscles, and be beneficial to the health of the spine.
I am the stationmaster of the fitness station. Let me answer this question.
Squat is definitely one of the most valuable fitness training moves. Let me talk about the benefits of squat and why squat can be called one of the four multi-joint fitness training movements.
First of all, the health benefits of squatting can be described as excessive. For bodybuilders who want to gain muscle, the above two hormones are very important for muscle growth.
Many fitness partners feel that their muscle mass growth is not obvious after half a year or even a year of hard training. Perhaps one of the most important reasons is that the weight-bearing squat training is not paid enough attention.
As long as the posture is standardized when squatting, squatting will not only hurt the knee joint, but also accelerate the blood circulation in the knee joint and continuously strengthen the muscle tissue around the knee joint.
The process of doing squat requires the use of large muscle groups in many parts of the body, especially when carrying out weight-bearing squat, almost all the bones of the whole body should participate in the support. During this exercise, the muscle and bone strength of the whole body can be effectively enhanced.
Many people usually bend over to carry things in their daily lives. In fact, bending over to move things directly puts a lot of pressure on the lower back. If you move heavy objects, it is very easy to hurt your waist and lower back.
As can be seen from the above picture, there are many similarities between the correct moving action and a complete squatting action.
Among all the weight-bearing exercises, squat is the only exercise that can directly train the "hip strength" compound exercise mode. In this exercise mode, the rear chain muscles actively exert their strength.
The posterior chain muscles include hamstring muscle, gluteal muscle and adductor muscle.
The word "posterior chain" refers to the anatomical position of certain muscles. When you try to improve your exercise efficiency in the process of squatting, the "back chain" also shows that most people feel the essence of the problem in training strength.
Squat can improve heart function and strengthen the heart. Practicing squats often can make your heart stronger.
We all know the old saying, "People get old when they get old." In our daily life, we will see some old people. After their legs and feet were not flexible, their general functions began to go from bad to worse.
In fact, being unable to walk and feet first means that the functions of the heart and cardiovascular and cerebrovascular diseases are declining, and even some problems may occur in blood vessels.
When we do squats (especially squats with weights), the blood vessels in the lower limbs will start to congestion, so the blood will slow down temporarily. The heart will beat rapidly, realizing a process to help the whole body transport blood. This process trains the blood supply and oxygen supply function of the heart in a subtle way.
Secondly, why can squat be called one of the "four multi-joint compound exercises"? Multi-joint compound training generally means that multiple muscle groups can be stimulated at the same time with a large weight, and when a large weight is added to the directly and indirectly related muscles, these indirectly related muscles are forced to act in concert.
Such as bench press, squat, hard pull, standing barbell push, etc. , is a typical multi-joint compound action, which has a good effect on the overall muscle gain.
As one of the four compound multi-joint movements, weight-bearing squat also exerts the same force on the quadriceps femoris, and several antagonistic muscles and synergistic muscles complete the movement together.
According to relevant literature, a squat involves about 200 muscles of the whole body. The human body has 639 skeletal muscles, but one squat directly or indirectly trains one third of the muscles.
This coverage of muscle training directly determines why squat is defined as "four multi-joint training movements" and "the trump card of strength training"!
In short, squatting will never be overestimated. Squat, as one of the "trump cards of strength training", is well-deserved in terms of its health benefits and muscle training coverage. Squat looks like a hip and leg movement, but in fact, all muscles participate in this movement. For example, when doing barbell squats, the whole back stays tense. In other words, the back muscles are in static training.
Squat, as the three major items of fitness (squat, hard pull and bench press), actually has a historical origin.
A long time ago, many bodybuilders and Hercules used squats as leg and hip training.
After they won the audience's love and praise, strong hips and legs became a necessity for bodybuilders, and squat training was pushed to the front desk.
In fact, there are many variants of squat training, not only the traditional squat, such as squat in front of the neck, high and low squat, hexagonal barbell squat and so on. From the range of activities, there are full squats and half squats.
Their emphasis will also be different. Some people with slight knee problems dare not squat all the time, but only do half squat. People with healthy knees can do full squats.
Finally, why do so many people (especially girls) like to do squat training now?
Squat can exercise the buttocks and enrich the muscles of the buttocks, which is a key part of shaping the S-shaped curve of the body. So it is very valuable to spend some time on squat training.
However, we should pay attention to the stimulation of squats on thighs, and even some squats are mainly for training quadriceps. Therefore, people who don't want thick thighs need to match the hip bridge and strengthen hip training. Reduce the stimulation to the legs, so that the body shape will be more in line with the aesthetics of girls now.
Of course, many people do squats with their bare hands now. This training method is less irritating to the buttocks, and squats with bare hands are more suitable for people who have not exercised for a long time, because it is easier to persist.
1: Squat is the basic action. From climbing to standing, human beings must learn to squat before they can stand and walk.
2. Squat is also a test of body movement function. Whether you can complete the squat correctly or not can clearly know what problems and hidden dangers have appeared in your body.
3. Weight-bearing squat training is the action that drives the most muscles of the whole body.
4. Squat is not the best leg strength training, because it is influenced by waist strength, but it is the best action in comprehensive training.
5. A certain number of squats have the same significant effect on the training of cardiopulmonary function.
6. The weight of barbell squat is also the biggest of the three strength movements.
7. Bench push and hard pull can't be trained by hand, but self-weight squat can have a good training effect.
Squat, the thigh is lower than parallel, called squat.
You don't have to squat every time you train, you don't have to squat so deep, and you don't even have to bear weight.
But you must be able to do squats, which is a standard to measure the muscle function of the body, a very valuable training action and a basic action.
To complete squats with different requirements, you need strength, explosiveness, flexibility, balance, coordination, endurance, cardiopulmonary ability and many other qualities.
Squat is the trump card for practicing thighs. Persistence can also make you slim down. Squat is recognized as a necessary exercise to strengthen the strength and size of legs and hips and develop core strength. It can also increase your testosterone, so as to enhance the muscle content of the whole body.
What is the standard squat exercise?
The first point: the thigh is parallel to the ground, and the calf is inclined in the same range as the upper body, which is roughly balanced. Keep your upper body straight and look forward.
The second point: the toes are in the same direction as the knees, the knees are in the same position or slightly more than the toes, and the feet are the same width as the shoulders.
The third point: keep your body tight, and exert force on your back, hips, waist and legs at the same time.
The fourth point: always keep your head forward and don't bow your head.
Yes, it is indeed overestimated.
Squat can be said to be a recognized "ace action" in the field of fitness. Speaking of this action, many people are very familiar with it. It can be said that it is a necessary action in the process of fitness, because in the process of fitness, in order to improve the overall training effect, compound training will be carried out.
Compared with isolated training, compound training is more effective, and the large muscle groups of the body can also get better exercise.
Leg muscles are the largest muscle group in the body. With you around, squatting can better exercise thigh muscles and improve cardiopulmonary function.
Long-term adherence to squat can also reduce weight, so it is well-deserved to be around you in improving physical fitness and fitness.
Although squat can make leg muscles get good exercise, it is still difficult for beginners, but squat can not only effectively increase leg muscles, but also have other benefits.
Squat is good for hip and leg muscle growth.
From the above, we can also know that squats mainly exercise the muscles of the legs, and the muscles of the legs belong to the large muscle group. In the process of rooting, you can not only exercise the muscles of your legs, but also drive the muscles of your hips and other parts.
In the process of squatting, you can exercise the strength of the lower limbs and let the muscles of other parts grow.
Especially for girls, everyone wants to have slender legs and buttocks, and this action in Shenzhen can exercise buttocks and let women practice sexy S curve.
Squat can promote the secretion of testosterone.
What is testosterone? Simply put, testosterone is very important for muscle building, and this action in Shandong can promote testosterone secretion, accelerate muscle growth and make your lower limbs stronger.
When practicing squats, it is mainly to exercise the big muscles of the legs. In this process, my body's demand for testosterone will increase, so I will secrete more, thus achieving the effect of muscle gain. In other words, if I exercise small muscles, my demand for testosterone will be relatively small, so I won't secrete so much testosterone.
Therefore, this is why squat is a necessary exercise for fitness.
Protect the knee joint
In the process of squat, the knee joint will participate and support the whole process, especially when you reach the lowest point, the knee joint will push forward excessively, which will increase his pressure.
Under normal circumstances, when we squat to the lowest point, the bottom is slightly lower than the knee joint, but this difficulty is difficult to grasp. So some people think that squatting is harmful to the health of our knees.
You can use box squats, which helps us to specify the lowest point of squats. When we sit on the box, the knee joint is not stressed. Although the time spent sitting on the box is very short, it greatly reduces the use time of the knee joint.
Similar villas are very friendly for people with knee injuries or frequent pains.
Squat can improve heart and lung function.
Anaerobic training has little effect on improving cardiopulmonary function, except squat, which has a very important role in promoting cardiopulmonary function.
Squat requires the coordination of all muscles, so you will find that you will sweat a lot during exercise. It is difficult for beginners to persist, because you may be panting and dizzy.
But stick to it step by step, and your heart and lung function will be enhanced.
At the same time, squat also helps to improve the body's metabolism, strengthen the knee joint and delay aging. Make men more powerful and women's bodies more curvy. Therefore, whether the purpose of fitness is to gain muscle or lose fat, we should not ignore such a trump card in fitness.
Squat has no effect on testicles. The so-called squat only promotes testicles in a short time, but the growth of muscles is basically a drop in the bucket. Squat can't promote the whole body muscle growth. The logic of the so-called squat to promote the whole body muscle growth is that the limbs of the body need to fix the barbell on the shoulders, so as to promote the whole body muscle growth. But you should practice squat, because the lower half of the human body dominates the action.