The benefits of this compound action of squatting are also amazing:

1, Squat can not only exercise thigh muscles, but also promote the development of upper body muscles. Fitness experts are practicing their legs every Friday. Squatting is an essential movement, which can avoid the imbalance between strong upper limbs and thin lower limbs.

2. Improve lung capacity. Don't underestimate squats. This action makes you breathless for dozens of times in a row. Insisting on squat can improve vital capacity and enhance heart function.

3, squat to promote body fat burning. Squat is a kind of self-respecting strength exercise, which improves muscle mass and your metabolic ability, and helps to lose weight and decompose fat. If you lose weight to the platform period, you may wish to add squats to the training, which will achieve unexpected fat burning effect!

4, squat can be a butt. Squat can help you shape the muscles of your hips and legs, improve the lines of your hips, make your thighs longer, and make your lower body more beautiful and charming.

5, squat promotes the secretion of testosterone in the body, making men become men, a more powerful essential element, which can improve men's combat effectiveness and make you more attractive to men and anti-aging.

How to do a correct squat?

1. Look forward, stand naturally, with your feet shoulder width apart, your toes pointing outward at an angle of about 45 degrees, and your hands raised horizontally at an angle of 90 degrees with your shoulders.

2, squatting is like sitting down, squatting to the bottom slightly lower than the knee joint.

3. Pause a little, resume standing, and feel the stimulation of buttocks during the process.

Number of novice trainings:

Group 15-20 times *3-4, people with certain fitness experience can try dumbbells, barbells, or do more squat training.

Exercise frequency: train every 2-3 days.

Every other month, we should continue to increase the intensity of training for 2-3 months, so that women can have good-looking buttocks and men can be more masculine!

Let me talk about my personal experience first: on the training day (three times a week), I squat with my bare hands 10*4 to start my body and warm up. More than a year. There has been a change (weight loss, firmness) but it is not surprising.

We ordinary people are not special athletes, and we insist on squatting every day, not to mention whether our bodies can recover. Bored to the extreme.

My opinion is that it is not advisable to squat for a long time every day. As for how long this is, it varies from person to person.

As we all know, there are many types of squats: 1/4 squats, semi-squats and full squats; Squat with self-respect, squat with one leg, squat with load, squat with barbell, squat with dumbbell, squat with kettle bell ... As for the benefits of squat, I won't go into details. I'll give you a hint: don't hear that squats are good, but practice them without mastering the action standards. Only by mastering the action standard can you practice without injury.

For example, some time ago, the popular challenges on the Internet were "push-ups per month 100", "pull-ups per month 100", "squats per month 100" and so on. If the action is not standardized, or the number of actions is frequently borrowed. A month later, the challenger may face: local strain, injury, and even physical changes caused by long-term high-intensity movements (such as round shoulders, internal buckle of joints, pelvic forward tilt, uneven muscle strength, etc.). I don't know if it's amazing, but it will definitely surprise me. Legend has it that Jack, under the guidance of a physical fitness coach, does 100 push-ups every day, and looks like it after 30 days.

Hmm ~ strong, that's for sure, it's wasted. It's behind here. Is his fitness coach free? At least the photographer must be free, the photos are real, and the shoulders are hunched.

Finally, give up the lazy idea of practicing the whole body with one action. I hope everyone will develop in an all-round way, squat, push and pull, everything is great ~!

Squat is a kind of physical exercise. The standard of squat is to keep the back straight and the hip joint lower than the knee joint. Incorrect technical movements can damage the knee joint.

As we all know, squat is the trump card for practicing thigh muscles. Squat is an action that requires great lung capacity and a strong heart. In addition, sticking to it will also play a role in losing weight. In strength training, squat is a compound and systemic exercise, which can train the muscles of thighs, buttocks and the back of thighs, and at the same time strengthen the bones, ligaments and tendons of the whole lower body. Squat is considered as a necessary exercise to increase the strength and circumference of legs and hips and develop core strength. In isometric contraction, when squatting in the right way, the lower back, upper back, abdomen, trunk muscles and intercostal muscles, shoulders and arms are very important for this exercise.

Squat has less influence on joints than running, and long-term running has greater influence on knee wear, especially running on concrete floor, while squat has less damage to knee. Unless you are heavy, you can use squats instead of running once or twice, depending on the intensity of your squats.

Squats can stimulate many muscles in the whole body. Squats stimulate major muscles such as quadriceps femoris and gluteus maximus. The more muscles you stimulate, the more calories you burn. As long as you have muscles, even if you don't exercise, he will break down fat at any time.

Squat will make your body better. If you are aerobic for a long time, your body will become very loose. If you combine squats, your body will be better. Squat is also a plastic force. Just like those who are in good shape, there is no one who does not combine squat training.

Squat will bring stronger core strength to the body. Squat can stimulate abdominal muscles, which play a role in maintaining the core. Regular fitness will make the core stronger and stronger. After the core is strong, it is not easy to wrestle, and your physical stability is very strong.

Squatting often can improve heart and lung function. Generally speaking, anaerobic training has little effect on cardiopulmonary function. But squat is considered as an action to strengthen the heart. It is not a bad thing to have shortness of breath, asthma or even dizziness when practicing squats. With the gradual progress of exercise, the cardiopulmonary function will also be strengthened.

Squats require muscles in the legs and buttocks. Squat is a compound and whole-body exercise, which can exercise the muscles of thighs, buttocks and the back of thighs, help us shape the lines of the lower body, and is very effective for losing weight in the lower body.

People often say that people get old before they get old. Sticking to squat can help the growth of leg muscles and maintain muscle density. Legs are not old or even older! Improve cardiopulmonary function. When squatting, you will often be panting and need to take a deep breath. This step-by-step training can continuously strengthen the cardiopulmonary function.

Women have a high incidence of constipation. Squatting can promote intestinal peristalsis and help improve female constipation.

Physical fitness is improved, leg strength is strengthened, buttocks are a little plump, and the sense of balance will be better. In addition, there is no exaggerated "miracle effect" in squatting, and the body will not change dramatically because of squatting every day. It's just a trump card for leg training. The growth of leg muscles helps to shape the whole body and improve physical fitness.

Squats are good for developing leg strength. There are many kinds of squats, and you can train more muscle fibers with different tools and postures. Side muscles can use shoulder squats and Huck squats; The muscles in front can squat with the buttocks; Ordinary squats focus on overall development; The orientation of your toes and the position of your squat can determine whether your muscle development is biased towards the outside or inside of your leg.

For the overall shaping effect of lower limb muscles, it is a good choice to use various squats, which is enough for beginners, but if you want to continue to develop in the later stage, you can't replace the role of isolated movements.

For another example, if you want a sexy ass, then consider gluteus maximus and gluteus medius. Not only that, but also consider the lower back, waist and abdomen. It is best to add leg abduction, adduction, leg flexion and extension on the basis of compound movements such as squat to develop in an all-round way, so as to make the hip shape look better.

"Everyday" is definitely not a good training plan. Even if you want to see the effect of squat quickly, you need to consider that the recovery time of leg muscles is slightly longer than that of other muscle groups.

For example, if you just start to squat, after doing dozens of squats, your muscles will be sore in the next few days, so even if you insist on doing it, it will not have a better effect, and even affect the range of motion and the normal strength of your muscles;

If you want to develop muscle circumference and strength, you need to gain weight. The greater the intensity, the more time it takes to recover. Generally speaking, the number of leg exercises in a week is only 1-2 times.

For women who want to shape the lines of legs and hips, it is also inseparable from weight-bearing exercises. There is no need to worry about their legs getting thicker. Women's leg circumference is not that thick. Instead of considering these, it is better to consider reducing the body fat rate and exercising the waist and abdomen core during other leg exercises, and the effect is more obvious.

It is not accurate to say that common knees should not exceed toes, because the position of your toes will affect the muscle strength of different parts, and the position of squatting also depends on whether you need to improve your strength or adapt to training. However, bad movements do increase the chances of injury, and reasonable movements can effectively improve muscle strength and better stabilize joints. So what is reasonable?

In any fitness exercise, it is very important to keep the spine neutral. The reason why you don't want your knees to exceed your toes is to keep your center of gravity stable. In addition, raising your head, holding your chest out and slightly abdomen are almost the most common "action essentials", but they are very important. If you can't straighten your spine, it will increase your leg strength, but it is easy to get hurt. However, in the process of keeping your back straight, you will consciously tighten the core, so you will naturally share some extra strength to avoid leg injuries. In addition, although it is not necessarily required that the knees should not exceed the toes, it is necessary to keep the body neutral and try to keep the knees and toes in the same direction.

Squat is the first action mode in fitness, and friends who want to change fitness also suggest learning from squat first!

Target muscle groups for squat stimulation: front thigh, back thigh and gluteus maximus!

It is also essential for babies who want peach buttocks to try this action. Precautions.