What I want to mention here is about the benefits of high-frequency squats and how to train according to the goal. It may be an important reminder for you who often squat, and it may also bring you unexpected surprises.
Benefits of increasing recoil frequency:
1. Efficacy: Squat is one of the best training methods to improve strength, energy metabolism, sports performance and overall sports ability.
2. System growth: If you want to make your muscles grow, you need to train your target muscle group repeatedly. Repeat as many times as your body can bear. At the same time, your body should bear as much weight as possible. Do you have this consciousness? When doing squat training, not only your legs, but also your whole body muscles.
3. Hormone output: The function of squat is not only muscle strength training, muscle fiber thickening and growth, but also endogenous hormones in the body? Growth hormone, IGF, testosterone, etc. At the same time, human body and muscles also have memories, but hormone secretion is also a factor that should be paid attention to.
4. Improve your health. If someone sees your training plan and asks you? Can you burn fat? ? Will such training be healthy? ? Just let her do a squat, wear a heart rate monitor, and then let him see the results.
5. establish a balance. Squat helps to offset the physical imbalance and dysfunction caused by modern people's frequent sedentary behavior.
Follow these four movements and move together!
1. Dumbbell Squat
One of the most common leg training, hands dumbbell weight, let your legs feel the baptism of weight, while the core muscles tighten and your legs exert strength.
2. Back lunge dumbbell squat
Find a higher step or wooden box or training stool, hold dumbbells with both hands and feel the pumping feeling of muscles in front and back of thighs.
3. barbell half squat
At this time, the weight is on the shoulders, and the barbell is held in both hands to play an auxiliary role. At the same time, tighten the core muscles and do half-squat training with your legs. Practice more before the Chinese New Year, and you won't be afraid of gaining weight during the Chinese New Year! Come on!