Doing squats has many advantages. Nowadays, people can't lack exercise and fitness, and doing squats is also good for their health. Let's look at the benefits of doing squats. You will be amazed at the benefits of doing squats!

There are so many benefits of doing squats. 1 First of all, how to squat?

Stand up first, put a desk and chair behind you, or do it on the fitness mat immediately without putting the dining table, and hold your head up and hold your chest high; Feet are shoulder width apart, feet are parallel to each other, and heels are straight forward; The pedals can also be separated by a certain angle of view, about 60 degrees, but the orientation of the knee joint should be consistent with the orientation of the heel when squatting. The human body gradually squats until the angle between the thigh and the calf is less than 90 degrees, but it is not necessary to release the pressure tightly, about 70-80 degrees; Then the front part of the thigh root stands up hard until it stands straight.

This persistent daily exercise can not only lose weight, but also improve the heart function of human body, enhance the strong working ability of feet and prevent aging. It is most suitable for these babies who have limited space and are unwilling to buy fitness equipment.

Second, the benefits of squat:

1, exercise body muscles

Although weight-bearing squat is a posture that focuses on the feet, others are beneficial to the growth and development of your body muscles. Weight-bearing squat can release androgen and child growth hormone, thus presenting a natural environment of anabolic aspect ratio for the whole human body under training conditions. If you want to improve your muscles, it is definitely not possible to practice weight-bearing squats.

2, ignite a lot of body fat

Foot muscles are very large muscle groups in the body. Squat with weight can accelerate the growth and development of muscles. With more muscles, the body's metabolism will be high, which can ignite a lot of human fat. Understand that the more muscles you have, the more calories you burn, whether you are exercising or resting.

3. Give you more and more flexibility.

Weight-bearing squat can make your hip joint, kneecap and barefoot have stronger coordination ability, posture and fitness work ability, and will be further improved, from quantitative change to qualitative change, encouraging you to have stronger subjective performance at all levels.

4. Improve the outbreak.

Squat with weight can reasonably improve explosive power. It takes a lot of energy to lift your legs from the bottom. Different loads belong to different fitness categories and produce different energy and kinetic energy, while the energy of the lower body and the working ability that causes energy will also improve with training. And in daily life, you can also feel that if you are doing your best, you can move your feet independently.

5. Squat with weight can improve combat capability.

Squat with weight can stimulate you to release a lot of androgen, and also greatly improve your fighting ability. The benefits of weight-bearing squat for boys are not only mainly manifested in improving the overall energy, increasing body muscles, enhancing explosive force and jumping ability, but also helping boys improve their heart function and sexual ability.

Doing squats has many advantages. How many squats do you do every day?

1, novice squats practice about 30 at a time.

If you don't have the habit of fitness, it is not recommended to do too many squats for the first time, and the number of squats can be controlled at about 30. But you can do it once in the morning and once in the evening. As a novice squatter, you can learn about the main parts of strength, and it is best to confirm your posture in front of the mirror when practicing.

Beginners can start by practicing semi-squat and sofa squat. Never practice weight-bearing training such as barbell squat from the beginning, which will only aggravate the possibility of physical injury and leave you with a psychological shadow of squat.

2. Fitness veterans practice squats according to their own abilities.

Even for an old bodybuilder who has confidence in leg and hip strength, I don't recommend squatting more than 100 a day. Lack of special training for thigh strength and buttocks, too much training at one time may lead to muscle soreness. In addition, blindly pursuing "squatting low" will increase the burden on the knee joint. It is not recommended to squat too low, and the hips are slightly lower than the knees. In addition, even if you exercise regularly, don't squat blindly with heavy loads. Squat must master the correct posture and the correct way of exerting force on legs and lower limbs. It is suggested to squat scientifically under the guidance of a fitness instructor. Each group should give themselves a rest time of not less than 30 seconds after practice.

The essentials of squat

1, feet apart, slightly wider than shoulders, toes slightly outward, chest out and abdomen in, back straight.

2, squat, so that the thigh is parallel to the ground or lower. Keep your knees above your toes. You can't relax your muscles when you squat to the lowest point, or you will hurt your knees.

Stand up and hold your head high. Feet shoulder width apart, feet parallel, toes straight forward. The soles of the feet can also be separated by a certain angle, about 60 degrees, but the direction of the knees should be the same as that of the toes when squatting. Squat slowly until the angle between your legs is less than 90 degrees, but don't be persistent and relax, just about 70-80 degrees. Then stand up straight in front of your thighs until you stand up straight. Restore. Repeat the action.

Precautions for squat

1, when doing squats, if the speed is too fast, too many times, or there is explosive force and rebound, it will damage the knee joint.

2. When squatting, the direction of the knee joint should be consistent with the direction of the toes. You can't shake it inside. Pay special attention to this point. Only in this way can the knee joint conform to exercise physiology. Whatever you do in the future, you should pay attention to this. If the direction of the knee joint is different from the toe direction, it will damage the knee joint.

The advantage of squatting

1, the most effective action to improve the whole body strength: people call squat "the king of strength training", which is very simple. When squatting, the large muscle group is used the most. If we consider the supporting role again, almost all skeletal muscles are involved in the force. Scientists have measured the work done by many sports with the same weight. Squat does the most work, nearly twice as much as hard pull and five times as much as bench press, and squat can use more weight than hard pull and much more than bench press. Therefore, the effect of squat on the overall strength growth is much higher than other movements.

2, the most effective action to increase the muscles of the whole body: Squat is a double joint compound action, and the human body secretes the most growth hormone when squatting, so heavy squat can not only promote the growth of leg muscles, but also promote the growth of whole body muscles. In addition, compared with other sports, doing more squats can not only improve muscle circumference, but also increase muscle density, that is, make muscles feel more powerful.

Do squats hurt your knees?

No, when squatting, the knee joint bears a certain pressure, the ligaments and tendons will become stronger, and the muscles attached around the knee can also protect the knee well. In this respect, squatting will also protect the knee and strengthen the knee joint.

1, Squat without warm-up: Warm-up is a necessary exercise preparation before any physical exercise. Warm-up can make the body warm up quickly, and the effect of training will be more significant because of the warm-up before training.

2, muscle relaxation will hurt the knee when squatting: after squatting, the leg muscles are relaxed, which will exert great pressure on ligaments and cartilage, thus damaging the knee. Therefore, when squatting, the leg muscles should exert their strength in the whole process from squatting to reduction.

3, the waist is bent, and the knee is seriously over-toed and hurts the knee: there is no process of moving forward. Hip, back and thigh are completely weak, and all gravity acts on the knee joint, which is the most prone to knee joint injury.