1. Exercise vital capacity

The way to exercise legs is to exercise vital capacity and improve heart function. It can be said that the development of thigh muscles is directly proportional to vital capacity and heart function.

The deeper you squat, the more vital capacity you need and the stronger your heart function. Obviously, the lung capacity of squatting is greater than that of squatting.

Weight-bearing squat and vertical squat require more vital capacity and stronger heart function than other squats (hard-pull dumbbell squat, hand-held barbell squat and oblique squat). Because the barbell is pressed vertically above the heart.

2. improve the jumping ability.

3. Improve your comprehensive strength.

4. Improve explosive power.

shortcomings

Blood pressure problem, brain blood pressure fluctuation when getting up, is very dangerous for elderly women and women with high blood pressure.

2. It may cause knee injury.

3. It may cause waist injury.

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.

Extended data:

Matters needing attention

In short, the barbell must be stable when practicing squat, so that the practice is safe, effective and painless. To this end, please pay attention to the following points:

Do your best. Squats are heavy, don't blindly increase the weight. You must be careful when practicing without protection and help.

Obviously, barbells should not be placed directly on joints or bones, but on flexible muscles to improve endurance. Let the barbell contact with the shoulder as much as possible to increase the contact surface, reduce the pressure, avoid the pain and maintain the stability of the barbell.

In addition, the barbell should be close to the total center of gravity of the body or pass through the center of the supporting surface. In short, a clear placement position is the basis of barbell placement.

The right action. It is wrong and dangerous to bend over and practice squats. Be sure to look up when you do the action.

Reasonable action rhythm. Don't put it down too fast or too low when squatting, otherwise it will easily damage joints such as knees and ankles. The reason why the barbell is put down quickly is that the supported muscles are too loose.

The barbell is heavy and has a certain speed, which will lead to the inability to get up or slide. The survey shows that barbell slippage occurs during lowering, accounting for more than 70%.

It is very important to protect and help when practicing squats. There are mainly two ways: "holding the waist" and "holding the bar". Waist: Behind the practitioner, stand in the same direction, put your hands around the waist of the practitioner and squat together. Grip: Stand in front of or behind the exerciser and hold the barbell with the palms of both hands up.

Beginners use the weight 15-20RM to experience the action first, and start to do what they can, and don't blindly increase the weight. Practitioners should be cautious in the absence of protection and help. When resting between groups, walk around to avoid congestion of lower limbs.

In addition, the weight of barbell is transferred from the back to the lower limbs during squat. To improve the weight of squat, the strength of muscles in related parts also needs to be strengthened.

References:

Crouching Baidu encyclopedia