Squat is the basic action to train the muscles of hips and legs. In order to increase muscle strength, low-frequency multi-group weight-bearing training is generally needed. But if you don't carry a load, does it have a fitness effect to practice squat with your bare hands?

Although squat with bare hands can't stimulate the muscles of hips and legs as strongly as squat with weight, it can also play a very good role in building muscles for beginners who just started fitness.

In addition, squat with bare hands plays an important role in increasing calorie consumption, preventing muscle loss, maintaining testosterone level and preventing osteoporosis. The benefits of freehand squat are described in detail as follows:

Compared with weight-bearing squats, freehand squats that consume more calories can be trained more times and last longer. Therefore, squats with bare hands can consume more calories, which is more effective for enhancing cardiopulmonary function, improving muscle endurance and reducing body fat rate.

It is more convenient to exercise and reduce the risk of injury. Squat with bare hands does not involve fitness equipment, and the load comes from weight, so it is more convenient to exercise and not easy to get hurt.

Squat is the exercise of lower limb muscles, but the load is done by the upper limbs, which will undoubtedly increase the burden on the arms and upper body muscles. For people with unstable arms and core muscles, it will increase the risk of injury to some extent.

Squat movements are relatively standard, which can effectively reduce the knee load. Compared with weight-bearing squat, it is more convenient to adjust the posture by hand, so it is more conducive to doing standard squat. The standard squat movement can make the body's center of gravity move backwards, which is not only more conducive to exercising hip muscles, but also can reduce the burden on the knee and reduce the wear of the knee joint.

Squat with bare hands is more conducive to increasing the distance between your feet. The distance between the feet of the weight-bearing squat is generally between 1 ~ 1.5 times the shoulder width, which can make the body more stable and is more conducive to increasing the explosive force. Excessive foot spacing will increase the instability of the body. Therefore, the distance between the two feet during weight-bearing squat generally does not exceed 1.5 times the shoulder width.

If the distance between feet is greater than 1.5 times the shoulder width, it can greatly increase the stimulation intensity to the muscles of the inner thigh, and has better effect on tightening the inner thigh and shaping the perfect thigh. Squatting with bare hands can greatly increase the distance between your feet.

Regular practice of freehand squat over shoulder width 1.5 times is more conducive to tightening the inner thigh, which can reduce the fat accumulation on the inner thigh and make stovepipe effect better.

Squats with bare hands can also increase the intensity of training. Although squat with bare hands can't gradually increase the training intensity by increasing the load, it can also stimulate muscle growth by adjusting the training movements, increasing the training times and speeding up the exercise speed.

In addition to ordinary two-legged squats, one-legged squats and Bulgarian squats are also commonly used training movements. Because one-leg squat and Bulgarian squat can significantly increase the stimulation intensity of leg muscles, they have more obvious muscle enhancement effects.

Increasing the number of continuous squats or accelerating the speed of squats has a good effect on improving cardiopulmonary function and enhancing muscle endurance. However, it should be pointed out that increasing the number of squats and increasing the speed of squats has no obvious effect on improving explosive force and enhancing muscle circumference.

In addition, adjusting the squat rhythm and maintaining muscle tension can also effectively improve the intensity of squat training. For example,

When squatting, take the rhythm of fast going up and slow down, and when standing up, do not lock the knee joint to make it in a slightly flexed state, which can effectively increase the stimulation intensity to the muscles in the hip position of the leg.

Finally, it should be noted that although squats with bare hands are self-weight training, the training intensity of squats is still very high because the whole body weight is used as resistance. For most people, just doing squat training with bare hands can achieve the effect of plastic buttocks and fat reduction.