Let's analyze it carefully. Is it really effective to squat 200 times a day with your bare hands? In fact, there are two types of muscle fibers: red and white.

White muscle: also known as fast muscle, it can provide rapid contraction in high-intensity anaerobic training: such as 6- 12 movements, with heavy load (1 75% of the limit weight per minute). If you want to gain muscle, the focus of training is white muscle, because white muscle is relatively easy to grow.

When you do resistance training, your muscle fibers will be slightly damaged. Rest and supplement help to repair muscles and make the body grow more muscles to resist greater resistance. Studies show that it takes at least 48 hours for a person's muscles to fully recover, and he can get 200 or more the next day. But your body quickly adapts to this kind of training. If you use a constant load for a long time, your muscles will stop growing. So we need to increase the intensity of training. Red muscle: also known as slow muscle, it provides relatively slow and continuous contraction, and generally acts on aerobic exercise: running, swimming and cycling endurance exercise are generally the work of red muscle, but its disadvantage is that the growth rate is extremely slow.

So, when you lift iron, do it 30 times with a lighter weight, and you won't gain any muscles (not white muscles). As for it? 200 squats a day? And then what? 300 push-up modes, the initial effect will be, because for people who don't exercise regularly, no matter whether they are red or white, they will have a great reaction to sports stimulation, but for people who exercise for a while, the effect will be greatly reduced.

Then the question is coming. Do you want to change 200 squats every day into weight-bearing squats? Frankly speaking, it depends on your conditions.

It's not that squatting with bare hands is wrong, but it has a certain exercise effect. However, if you have the conditions in the gym and exercise your legs correctly, the weight of 8~ 12 times will definitely improve your muscle effect than squatting with your bare hands every day. But then again, if you don't have time to go to the gym, it's better to move every day than to lie down.