Last year, I saw a black woman doing squats for one month 100 in Weibo. It is said that her ass is up and her legs are thin. After reading it, I was very excited. And then I did it. The next day, I even had no strength to walk. My legs are sore and I still tremble when I walk.

Nevertheless, the next night, I gritted my teeth and did 100 squats, and then on the third day, I was completely exhausted. I feel that the whole lower body does not exist, and I am exhausted at the end of the day, and I can't slow down at all. Then I went back and checked, and the result was that the number of first-time practitioners should not exceed 30 every day, and those who exercise regularly suggested that it should be around 50 or 60. 100 is beyond the standard for anyone, which is not good for your knees.

Regardless of whether you will lose weight. It's true that you may lose weight!

I really did this question you asked!

I used to like running, but I was always worried about my knee injury. Later, I heard that squatting can exercise thigh muscles and protect knee joints, so I began to try!

At first, I couldn't do more than a dozen. Finally, my legs were weak, my heart beat faster and I couldn't breathe. Then I thought, what the hell is this? How much harder than running!

I didn't expect to persist in the end, doing more and more, and doing weight-bearing squats. I am really addicted, and my grades are very good!

Do 100 squats every day, what will happen in a month?

1. Leg muscles and gluteal muscles become stronger.

If you can keep practicing 100 every day for a month, your hip muscles and leg muscles will become stronger and your legs will become stronger!

When you run, you will be relaxed and labor-saving, and you can also protect your knees and prevent injuries!

At the same time, gluteal muscles can enhance the core stability, make your torso more coordinated, make your body swing more flexibly during running, make running more relaxed and natural, and transmit strength significantly stronger!

2. Hip-shaped legs get better

If you can do 100 squat for more than a month, your hips and legs will get better, and you will find that your leg muscles are tighter and your hips are fuller and more warped!

It will look especially good when you wear clothes like this, especially for women. Full hips are what every woman wants. You can do it while squatting, and your hips will turn into full peach hips!

3. Constitution, metabolism

If you can do 100 squats 100 days, your physique will definitely improve, and you will find that the whole body will not be so heavy, especially relaxed and natural, and your spirit and physical strength will be obviously improved!

And your metabolism can also be improved, because gluteal muscles are the largest muscles in the human body. With more muscles, you will burn more calories and your overall metabolism will improve, so it is very beneficial for you to keep fit and keep weight!

What should I pay attention to when doing squats?

1. Step by step

Don't tell me that I will earn 100 when I come up, which is basically impossible! Everything should be done step by step, no more than three to five times at a time. Take your time, or train in groups! This can prevent knee ligament strain!

2. Correct posture

When doing squats, the posture must be correct, the knees and toes are in the same direction, and the knees should not exceed the toes, and the legs should be shoulder-width apart, so as to ensure the correct posture and prevent knee injuries!

3. Be sure to warm up

Squat has high requirements for our muscle coordination, ligaments and knees, so we must fully warm up!

Before doing squats, be sure to keep warm, stretch muscles and ligaments, move joints and keep your body flexible!

The benefits of squatting are indeed many, but it must be guaranteed in quality and quantity, step by step, not too much, and must be within the range that the body can bear!

If you have any questions, please comment. If you have any comments, please reply!

Do 100 squats every day, what will happen in a month?

Never do this, or you may be "hurt". I remember some time ago, a female star posted a photo of doing squats in the gym. Looking at her "S" curve, not only men are "tempted", but women are also ready to move. After all, what woman doesn't want to have a perfect curve? But the idea is good, and the reality is that "you have to stutter and practice your ass a little."

The standard posture of squat with bare hands

As an ordinary fitness, start with the simplest squat with your bare hands.

Take a standing posture, with your feet shoulder-width apart and your toes slightly abduction. The direction of your knees must be consistent with your toes, and your feet should be firmly on the ground. Lean forward slightly, keep your spine neutral, don't stoop and don't pout. The squat is lower than the knee joint, but be careful not to let the knee exceed the toes. This can not only fully stimulate the muscles of buttocks and thighs, but also prevent knee joint injury.

You can try a few moves now, but you must spend 3 minutes warming up, moving your joints and flapping your muscles before doing them. This can prevent joint sprain or muscle strain, and remember to be hot before doing any exercise.

In fact, it is not so easy to squat 100 a day. As a novice, you must step by step. Otherwise, you may have gritted your teeth and done 100 squats today, and you may not get out of bed tomorrow, or even lie in the hospital. At first, it can be increased from 10 every day, which can not only play an exercise role, but also do no harm to the body, ensuring perseverance.

Do 100 squats every day for one month, not only will the figure become beautiful, the curve become more obvious, but also the cardiopulmonary function will be strengthened. You can also lose weight, and your quadriceps, biceps femoris and gluteus maximus will be more developed.

Squat is a kind of physical exercise, also called squat. Squat movements are mainly divided into two types, one is called weight-bearing squat, and the other is ordinary squat that we often do.

First, squat with weight: it is generally a training subject for physical education majors, or a systematic exercise program in the gym. I won't introduce it too much here.

Second, squat with bare hands: Ordinary squat is very popular with people who like to exercise because of its simple exercise method and no need for any auxiliary equipment. In addition, the squat movement is not limited by time, place and place, so wage earners also like it very much.

Squat exercise intensity is relatively large, and it mainly depends on the waist, buttocks and legs during exercise, so it is also called "the king of strength training". It is worth noting that the squat exercise exerts its strength in the main parts, and it needs other parts of the body to exert their strength together. Therefore, squat exercise is also the most classic project of whole body self-weight exercise.

Physical exercise pays attention to its scientificity and coordination, so does squat exercise.

Action standard of squat: 1. When the back is straight, the hip should be lower than the knee. This requirement is to avoid damaging the knee joint due to incorrect technical movements during exercise; 2. When exercising, the strength of squatting should be balanced, and the speed should be kept at a constant speed, so as to avoid fast and slow movements and heavy and light movements, which are likely to cause injuries to leg muscles and waist muscles, and knees are also damaged to varying degrees. 3. Take a deep breath when exercising, and breathe thoroughly. Remember not to do shallow breathing. If the support points of the strength parts are not enough, it will easily lead to fatigue.

The number of squats every day depends on everyone's physical condition. First of all, make sure that the number of squats per day is controlled at 100, and it is not advisable to be brave.

So these 100 squats are all done in one go? Or should we do it in groups?

This should be determined according to the physical condition of the exerciser. Brother Lizard does not advocate doing 100 squats at a time, because it is easy to cause knee injury, and the injured part of the knee is irreversible. Therefore, he still advocates doing it in groups every day, and a group can be about 20 to 30, three to four a day. You can choose the appropriate time to finish them in the morning, noon and evening. Maybe some friends will ask: Is this exercise effective? Brother Lizard learned through his own exercise that exercising and improving physical fitness is by no means a quick-fix exercise. To achieve the goal of fitness and health, it needs its persistence and endurance. We do squats every day to improve our physical fitness, not to achieve results.

As we all know, squat is the trump card for practicing thigh muscles. The biggest advantage of squat exercise is to enhance vital capacity and strengthen the heart. Therefore, insisting on squat exercise can not only lose weight, but also play a role in losing weight, gaining muscle and burning fat and improving immunity.

Do 100 squats every day. What will happen in a month?

1, leg muscles, waist muscles and abdominal muscles will develop again and become more endurance and support than before.

2, respiratory system, cardiopulmonary function, immunity will be improved, and there will be no panting and confusion when you are nervous and tired.

3. The strength of the whole body has been improved, especially in the legs, waist and abdomen.

In short, squat is a very good exercise of self-respect, simple and effective, but one thing must be noted, that is, friends with "high blood pressure" and "heart disease" who want to do squat must go to the hospital for advice from doctors, and must not blindly and make their own decisions to avoid uncontrollable dangers.

When you say squat, you should be squatting with your bare hands.

Because the weight-bearing squat is generally not counted by the number of people, but by the group.

But even if you squat with your bare hands, you will improve your physical fitness if you stick to it.

If you are overweight:

After this month's training, you will become thinner.

Note that it is thinner, not lighter.

In this process, your fat will be slightly consumed.

At the same time, the thigh and hip muscles also increased slightly.

So the weight remains the same, but the lower body lines will be slightly smoother.

After all, squat is a weight loss effect in all strength training.

If you are thin:

Then a month later, you may see slight muscle lines on your legs.

Especially the back of thighs and calves.

At the same time, your waist muscles will feel more elastic.

Because squats exercise muscles and increase the secretion of hormones.

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At the same time, whether you are fat or thin, you will feel:

The heartbeat is getting stronger.

The endurance level has improved.

Walking or running is easier than before.

These are the benefits of squatting.

I suggest you:

Proper weight training and cooperation at the same time can achieve better results.

In addition, it is not done every day, and the recovery of thigh muscles takes at least 72 hours.

Squat once a week under heavy load, and twice a week under light load is enough.

I hope it helps you.

Squat has many advantages and will bring you many changes.

Look at every meal you say, it seems that there is no pressure. I think it's squatting with my bare hands.

There are 100 squats every day, and the change depends on whether you squat with your bare hands or with your strength. If it is a strength squat, it is not recommended to do it every time.

Squat can face the main muscle groups of the body, which can not only increase muscles, but also improve our sports ability and the golden movement of sports. This action is very important because it has many effects on the body:

1, Squats can exercise the gluteus maximus, which is the largest muscle in the human body and is responsible for most of our energy production. The gluteus medius and gluteus minimus can also be strengthened from squatting, which contributes to the strength and stability of our lower body.

2. The quadriceps femoris consists of four main parts: medial thigh, lateral thigh, medial thigh and rectus femoris. These muscles help stretch the legs and protect the knees from instability and poor patellar trajectory. Squats can strengthen the quadriceps.

3. The hamstring muscle consists of three main muscles: semitendinosus, semimembranous muscle and biceps femoris. Leg tendons are related to flexors, that is, the bending of legs, which is a natural rest when we walk and run. In addition, hamstring muscle plays an important role in our jumping ability and sprint, which will push our body forward when we run. Squats develop and strengthen hamstrings.

First of all, it depends on how you do it, whether it's a squat with bare hands or a squat with weight. If you squat with your bare hands, there will be no obvious change in a month, but squatting with your weight is different. What is the difference? Let's be specific.

First, we need to find out how muscles grow. The speed of muscle growth is determined by our own genes. On the other hand, we need to increase muscle mass through exercise. The main exercise parts of squat are quadriceps femoris and biceps femoris, as well as hip muscles. Next, let's talk about the difference between squat with bare hands and squat with weight.

Besides, squat with bare hands, one day 100, is also considered medium intensity; It may be more obvious a few days before the start, and muscle aches will be stronger. But it may not be particularly obvious to continue to do 100 times a day in a few days. Because your muscles have adapted to the present strength. Muscles can no longer feel any stimulation, and the rest of the time is just in vain.

The weight-bearing squat is different, and the intensity gradually increases. After doing this for a month, there will be obvious changes, which is just the opposite of the principle of squat with bare hands. If the muscles are not allowed to adapt, they can be stimulated for a long time, so the growth will be more obvious.

Finally, I emphasize that no matter where the muscles are, they can't practice every day, and the muscles will be tired, which will increase the risk of injury.

In fact, squatting is not that simple, especially for sedentary people, because it is necessary to have a good centrifugal control of gluteus maximus (that is, buttocks) and a good stable control of the core of this movement, which is difficult for sedentary people to do. If you don't master it well, it will cause some damage to your knee joint and lower back. 1) Front view of squat: the parallel distance between feet is shoulder width (adjustable due to individual differences). When squatting, the direction of knee flexion and extension should be consistent with the direction of the second toe, and there can be no internal buckle. When squatting, don't swing your feet outward (your feet are splayed). 2) From the side: the knee joint should not exceed the toes too much, and the body and calf should basically remain parallel. Don't bend down (key). If you can't do the above, I suggest you don't do more harm than good to your waist and knees. You can do some targeted training, have a certain sports foundation, and then do what you can. Pay attention to control your own exercise, otherwise it will be useless and your life will be in danger. I hope it helps you.

See what you're doing by crouching down. There are different training methods to gain muscle and lose fat. If there is no purpose to do training, I am afraid it will be counterproductive. Next, I will talk about my personal views on squat.

1: Don't try to be brave. If you plan to exercise and make a plan with confidence, I will do one hundred squats at a time. I advise my friend not to do this. The body has its own adaptability. You've done just 60 people, and you only need to do 100 if you bite the bullet. At this time, you should know that when you hold your breath, your body is doing anaerobic exercise, which will make the calf muscles.

2. Correct posture. If you squat, your weight is enough, and your feet are shoulder width apart. We can hold our heads or straighten our arms shoulder-length, and the thighs and calves are at an angle of about 90 degrees.

3. Breathing style, the breathing when squatting determines your leg shape. Take a deep breath first, spit it out slowly when squatting, and inhale slowly when straightening. Remember not to hold your breath and move back and forth. At this time, your calf muscles will do anaerobic exercise, and the calf will become thicker and thicker, and there will be no good-looking leg shape.

4. Stretch your body. Remember to stretch after exercise, so as to have a perfect body shape.

Squat is one of the three classic movements in fitness (bench press, hard pull and squat). Many friends only focus on practicing chest muscles and abdominal muscles, ignoring the importance of squats. Today, I will share with you the seven benefits brought by squat.

Benefits 1: Squats can exercise the whole body muscles. Although squats are a training action focusing on the legs, frequent squats can not only change the shape of the hips, enhance the strength of the legs, but also benefit the growth of your whole body muscles. Squat can promote the release of testosterone and growth hormone, and provide a highly anabolic environment for the whole body during training. If you want to gain muscle, you should practice squats well.

Benefit 2: Squats can burn more fat. Leg muscles are a large muscle group of human body. Squat can accelerate muscle growth, because more muscles will increase the body's metabolism and burn more fat. You know, whether you are exercising or resting, the more muscles you have, the more calories you burn.

Benefit 3: Squats can make you more flexible. Squat can make your hip joint, knee joint and ankle joint have better flexibility and coordination, and your action form and sports ability will be further enhanced, thus forming a virtuous circle and making your physical fitness perform better in all aspects.

Benefit 4: Squat can increase combat effectiveness. Squat can better stimulate the growth hormone environment in your body and greatly enhance your combat effectiveness. There is a saying in the fitness circle, "Men practice squats well, but women can't stand it; Women practice squats, but men can't stand it; Both men and women practice squats, and the bed can't stand it ... ",so you all know the rest.

Benefit 5: Squat requires less equipment. You can use dumbbells or barbells, or you can practice without equipment. You can squat with your bare hands As long as you do squats properly and persist for a while, you will definitely see yourself differently, and that sense of accomplishment will make you proud. How much you can change in a month depends on whether your squat is correct and how persistent you are.

The picture below shows the comparison of a friend's one-month squat. The specific changes are obvious and are for reference only. ...