Never practice, suddenly start training, the muscles will definitely not adapt, especially in the first few weeks, even if the training intensity is very low, the muscle pain may last for 4~5 days. At this stage, the trainer will feel very uncomfortable and uncomfortable.
According to the topic of 30 days, it can only be said that there has been a change, but the change will not be particularly great. 30 days of training, not including rest, even if you practice twice a week, you should practice eight times. These eight training sessions are not enough for you to learn squat completely, only the appearance is the same. Muscle strength and muscle feeling need to be obtained through long-term training.
Squat is called the trump card of leg training, but incorrect technical movements will damage the knee joint.
Therefore, when doing squats, we should pay attention to the following points:
Generally speaking, you just started to exercise for 30 days, and the training time is too little. There is no need to pursue too many training effects. Learning this movement should be the primary goal.
People who never exercise their lower limbs often start doing squats. Will it change much after 30 days? There will be changes in 30 days, but not much!
"Novices practice chest, veterans practice back, and experts practice legs." In fact, many fitness instructors in the gym ignore leg training. However, 30 days of squat training is too short to make a big change.
1. Squat is a strength training that mainly trains quadriceps and gluteus maximus. Insisting on squat training can not only strengthen the muscles and strength of thighs and buttocks, but also improve the endurance of knee joints and promote the training ability of other parts of the body.
2. Do a good job in squat training, and master the correct squat movements and train step by step. As far as squat movements are concerned, keep your back straight, your feet moderately abduction, and your knees are in the same direction as your feet. Correct squat is the premise of training effect and the guarantee of avoiding training injury.
3. Compared with the training of other parts of the body, the training of thigh muscles is easier to fatigue, while the squat training is more demanding than other leg training movements. Therefore, when doing leg training, squat training should be arranged in front of the training plan to ensure the maximum training state and training effect.
1. At the initial stage of any strength training, the effect will be obvious because there is a lot of room for improvement in the training area, but it is not enough to obtain a relatively stable effect without training for more than three months.
2. The growth of muscle and strength needs enough training intensity. Only with sufficient training intensity can the muscles in the training area be effectively stimulated. As the training of thigh muscles, in addition to squat training, we should also do archery squat training, hard pull training, kicking, leg flexion and extension, leg abduction, leg adduction and other training with the help of equipment. In addition, timely training and rest, and intake of dietary nutrients such as protein and carbohydrates are also indispensable conditions for muscle gain.
Conclusion: Rome was not built in a day. Fitness training, to achieve the corresponding results, lies in down-to-earth input training, adhere to step-by-step training, long-term training.
Healthy ascetic, let's talk!
As the largest muscle group in the whole body, strengthening leg exercise should be our most important thing, but because leg exercise is a painful process, few people really take it seriously.
If you have begun to pay attention to lower limb training, then you have surpassed some ordinary novices.
However, after 30 days of training, all aspects of the effect will certainly not be very prominent. I still hope to be mentally prepared here.
One: stimulate the whole body muscle growth.
As the largest muscle group in the whole body, the leg must be given enough stimulation to practice the effect. Novices can increase the number of squats with their bare hands, and veterans can increase their weight to do weight-bearing squats.
Of course, you can also help build your muscles by adjusting the number, frequency and difficulty of movements.
Two: improve sports performance.
Lower limb training can effectively improve your sports performance. Legs are the source of exercise, and leg training can also improve your stability. In the process of leg training, the core strength will also be valued, so that your sports performance will be even better.
Three: prevention of osteoporosis.
Squat can promote the secretion of testosterone, enhance the charm of men (not detailed here), further help women effectively lift their hips, tighten their legs, and perfectly modify their leg lines, which can also effectively help prevent osteoporosis for the elderly.
1: There are many lower limb movements, including not only squats, but also leg bending, backward pedaling, hard pulling, hip bridge, etc. It is recommended to try more movements.
2. Be sure to pay attention to the standard when squatting. The direction of knee force should be the same as that of toes. Pay attention to being down-to-earth. Don't hang your heels, and you can't hunch back, which will hurt your waist.
Here is a handsome photo of Jay Chou. I used to be a person who didn't like sports. I don't know when I suddenly want to exercise. The first action I did was squat.
I took the liberty of telling my friends as an experienced person. I haven't done lower limb exercise, and it's very tiring to insist on squatting for 30 days. But this is to lay the foundation for the next 30 days and boost confidence.
Why do you say that? First of all, 30 days of exercise has adapted muscle growth to such training, and only by continuing to adhere to it will it change from quantitative to qualitative. Secondly, after the first 30 days, the body has adapted to this intensity, and will not give up because of being too tired, which will enhance our confidence.
Squat with bare hands is convenient and quick, and the site constraints are small. It can effectively exercise gluteus maximus and leg muscles, and make lower limbs full of strength and symmetry. Very suitable for office workers, student parties, and most sedentary friends.
We spend three days fishing and two days drying nets, not to be lazy, but to exercise moderately and pay attention to the combination of work and rest.
It's like 30 days of squat training. Although it's 30 days, your muscles and thighs don't allow you to do this to a novice. Just do squat training every two days.
It is recommended to take it once every 2-3 days, so that the muscles can relax moderately and have time to grow. I clearly remember the first time I finished a squat, feeling that my legs were not my own. It took me four or five days to figure it out.
Fitness is the prime time to gain muscle. As long as we seize this opportunity, we can gain muscle efficiently in the shortest time-novice bonus period.
Because the novice's muscle mass is very low, when he or she starts to exercise, even a dumbbell of 2.5 kg can overload the body, destroy muscle fibers and gain muscle.
Therefore, for people who never practice lower limbs, the muscle gain speed of lower limbs will be very fast within 30 days.
But it should be noted that you don't practice for 30 days every day.
You have to understand that muscles don't grow in training, and the purpose of training is only to destroy muscle fibers. Only through daily diet and sleep can muscle fibers be repaired and remolded, and become bigger and thicker.
Moreover, squat is a leg exercise, and the legs are large muscle groups, and each training requires 48-72 hours of rest. If you practice your legs every day, your leg muscles won't get enough rest, which will affect the muscle gain effect.
Referring to the rest time of leg muscles, practicing 2-3 times a week is the most.