From the description of the problem, I believe you already know quite well what kind of positive effects squats can have on your body. Yes, squat is not only the trump card action of leg muscles, but also the trump card action of gaining muscle and reducing fat all over the body, so if you want to have the positive influence that squat can bring to your body, you must start with how to make a standard and correct squat.
Next, I will explain the contents of squat from the following four aspects, hoping to help you.
How to do the correct squat;
What details do novices need to pay attention to when squatting?
What are the benefits of frequent squats to the body and what changes will be made?
Personal advice;
How to do a correct squat
First of all, from the definition of squat, squat is a multi-joint compound action completed by flexion and extension of hip joint and knee joint.
Starting posture
① Stand with your feet shoulder width apart, tighten the core area while holding out your chest, and keep your back straight.
② Turn your feet slightly outward 15-30, keep your spine neutral and look straight ahead.
Action point
① The hip joint and knee joint bend at the same time, and squat down in the following way, and stop when the thigh plane is parallel to the ground or the calf is slightly lower than the knee;
② Stretch the knee joint with leg strength, and then stretch the hip joint until the body stands upright.
③ During exercise, put your hands on your chest or straighten your arms forward to ensure the stability of your body. At the same time, hold out your chest, keep your back straight and tighten the core area.
Note: Inhale when squatting, hold your breath when the action reaches the lowest point to maintain enough strength, and exhale when getting up until you have finished breathing after standing.
Beginners want to do squats well, and these four details cannot be ignored.
These four details determine whether you can exercise correctly by squatting, so as to avoid some risks of physical injury. The so-called high return has certain risks, so does squat.
Don't pull your torso forward too far.
In the process of squat, although our hips sit backwards, some people will inevitably extend their hips too far for hip abduction, which will easily limit the depth of squat. More importantly, this action will cause the waist to bear too much force, especially when doing barbell squat, which is very dangerous.
Keep your back straight and don't hunch over.
This is the most important point to avoid low back pain. If you keep this wrong posture in the process of squatting with your bare hands, it will cause great pressure on your waist. Especially when you get up, you will borrow too much weight from your back, not to mention squatting.
Bend your knees in the same direction as your toes.
The purpose of keeping the knee bending direction consistent with the toe is to distribute the strength evenly on the leg muscles during the squat. If it is inconsistent, there will be two situations: ① the knee is too abduction, ② the knee is buckled;
Over a long period of time, the knee joint will be damaged because of too concentrated stress.
Whether your knees bend over your toes depends on where you exercise.
Many people struggle whether their knees should exceed their toes in the process of squatting. According to the normal action essentials, squatting needs to exercise the strength of the whole lower limbs, including the buttocks, so it is not recommended to exceed your toes. If it exceeds the toes, it will inevitably cause the quadriceps femoris to participate in a lot of exertion. Of course, if you want to exercise quadriceps by hand, this is absolutely possible.
What are the benefits of frequent squats to the body? What will happen to your body?
1, strengthen hips and legs.
This is the most direct and obvious advantage, especially when we climb stairs and mountains.
Squat can fully activate our hip and leg muscle cells, at the same time, muscle elasticity will be improved, so we will feel more relaxed when there are some rebellious behaviors in our life.
2. Improve the efficiency of reducing fat and increasing muscle.
For people who gain muscle and lose fat, practicing legs can not only enhance leg strength, but also make the muscles and functions of the whole body play a higher level. The most intuitive example is that in the process of leg training, the speed of releasing energy is unmatched by other muscles, and the secretion level of hormones will be greatly enhanced, thus helping us improve the training effect.
3. Promote testicles and enhance sexual ability
It is a great benefit for men. As the saying goes, men will be impotent sooner or later if they don't practice their legs. Although it is a joke, it indirectly reflects the benefits of squatting.
In the process of squatting, the secretion of androgen in the body will increase, and the secretion of testosterone in the body will also be improved. In the long run, testosterone will maintain a high level and enhance sexual ability.
4. Health and beauty
People will get old, just look at Lv Liangwei's squatting posture. Not only because of leg activities, but also because of the level of personal metabolism, and the reason is also inseparable from the secretion of hormones.