7 reasons to do squats every day
To have a slim and fit figure, it is not necessary to exhaust yourself with hours of training. Even the simplest exercises help keep your muscles toned. One of the available and simple types of physical activity are squats. They are included in every workout and it is on them that professional athletes focus. If you discard laziness and start squatting every day, then after a few weeks you will be able to notice a positive effect. Moreover, these exercises have a lot of benefits that many people do not even know about.
“50 squats a day will keep you away from doctors - seriously!” Said Dr. Christopher Stepen, sports physician and chronic pain expert.
- Working out all muscle groups
- How to lose weight with squats
- Correct posture
- Squats as injury prevention
- Increased endurance
- Improved coordination and flexibility
- Useful Tips
Working out all muscle groups
Most women and men believe that squats can only work the muscles of the buttocks and legs. In fact, this is not the case. These exercises make the whole body work.
Squatting, a person strains the muscles of the thighs, buttocks, abs, lower back, calves, back and neck. To understand this, you just need to listen to your body while lifting from a deep squat. Therefore, even those people who want to achieve cubes on the press should not ignore squats. They must be included in the warm-up plan before the main workout.
Commentary by expert N. Skripnik (fitness trainer, physiologist):
Squats should be done as varied as possible.
The options can be as follows:
- Squat with various types of weights. To do this, you can use dumbbells, a barbell, a ball, exercise equipment, Bulgarian bags, etc.
- Different location of weights. The load can be placed on the back, chest, arms, waist, etc.
- Changing the execution technique. You can put your feet in different positions, tilt your body forward, accelerate and slow down, do squats with an amplitude.
- Changing the number of approaches and repetitions.
There are many options, you need to try them. However, it is strictly forbidden to violate safety precautions.
Here are the basic rules that should be strictly followed:
- You can't squat with a round back.
- Do not take the soles off the floor.
- You should not overload your body.
- If you feel disturbed, you need to give up training.
General recommendations for beginner athletes:
- Keep your feet and knees in line.
- Always look straight ahead, or slightly lift your chin.
- During the squat, inhale, and during the rise, exhale.
Warm up before any workout.
Squats on one leg
Squats on one leg can help even out imbalances in muscle strength. Many people have one limb weaker than the other. It is not difficult to fix it.
First you need to get into the correct posture. The back remains straight, the arms are extended in front of you, the legs are shoulder-width apart. During the squat, the body should be lowered down as much as possible. Then you need to return to the starting position. The exercise is repeated for different legs. During the squat, the free limb should be kept bent and not leaning on it for as long as possible.
How to lose weight with squats
In a squatting person, all muscle groups work, which means that he quickly loses body weight. Therefore, everyone who wants to lose weight needs to include squats in their training program. These exercises are especially effective for girls and women who want to pump up the lower body and get a flat stomach.
Squat - pistol
An exercise called "pistol squat" helps to pump the lower limbs. It is simple in itself, but it will be difficult to complete without proper preparation. When squatting, you need to put forward a straight leg so that it is parallel to the floor. It is not always possible to sit down correctly the first time. However, the effort that will be put in will surely pay off with excellent results. In order to get them, you need to do the exercise correctly.
The back should be straight, legs are shoulder-width apart, arms extended in front of you. One leg is pulled forward. You need to squat so that the leg is parallel to the arms. Movements are slow. It's good if you can do a deep squat, touching the heel with the heel of the leg on which the support is going. The second limb should be suspended all the time, at a distance of 2 cm from the floor. The rise in this exercise is the most difficult.
When a person squats, the load falls not only on the legs, but also on the lower back, on the upper back, and even on the neck. These muscles help maintain correct posture. During squats, you need to monitor how your back is located. It should be flat. Otherwise, all efforts will be in vain.
Eagle squats can make your workout more fun and use different muscle groups.
The back remains straight, the legs are brought together. The left leg is bent at the knee joint, clasping the right shin with the left foot. Alternatively, you can put one thigh on the other, as if the person was squatting. The arms should be bent at the elbows and brought together in front of you. The fingers are locked with a lock. Remaining in this position, you need to perform a slow squat.
Squats as injury prevention
Athletes are often injured. This is especially true for those who are just starting to train and immediately try to perform complex exercises. Excessive physical exertion on weak joints and muscles can damage them.
To prevent sports injury, you need to train your lower body. Squats are perfect for this purpose. Joint mobility and endurance increase, all muscle groups of the lower extremities are strengthened. The body gets used to working as a whole. This is the best prevention of injury.
Despite the name of the exercise, a person will not need a chair. To complete it, you need to stand up straight, connect your legs, raise your hands up. You need to squat in such a way that the pelvis moves back. You should take such a posture as if a person sits on a chair.
When the thigh is parallel to the floor, you should pause for a few seconds and straighten up, taking the starting position. To complicate the exercise, you can try to sit down, lifting up on your toes.
If you squat regularly, you can increase endurance, work out various muscle groups, and increase their strength. Therefore, very soon a person will be able to jog for long distances without stopping.
Squats improve overall athletic performance. A person will perform any exercises better: jump higher, run longer, etc. Therefore, it is not surprising that professional athletes always do squats.
Sumo squats are not difficult to perform, so you can start training with them for people who are far from arguing.
The hips should be pulled back and the legs should be placed so that the toes point out in different directions. The knees are bent. In this position, they linger for a few seconds, keeping the buttocks in tension. Then you need to straighten up. To make the exercise heavier, you can stand on your toes.
Improved coordination and flexibility
Squats increase flexibility. The joints are evenly stressed, working as a whole. Even the simplest exercises that a person does regularly will get rid of the crunch in the knees and hips. The greater the range of motion during squats, the greater the effect.
These squats can improve your stretching.
The back needs to be kept straight, the socks spread in different directions, the arms are extended along the body. The heels must be lifted off the floor at the lowest point. In this position, do a squat.
You can squat almost anywhere. You don't have to go to a gym to do these simple exercises. If you wish, you can train at home. This will allow you to get a great figure at no extra cost.
You need to start squatting without weighting. When the muscles are trained, you can use a barbell or dumbbells. To prevent the body from getting used to monotonous exercises, you need to modify them from time to time. This will diversify your workout and relieve boredom.
Do not lie motionless in front of the TV. If you have free time, you need to spend it with the benefit of your body. You can do it not only at home, but also on the street, while jogging in the park or stadium.
To pump up the press, you should squat with crunches.
You need to stand straight, with a straight back, a classic squat is performed from this position. During the lift, you need to bend your left leg at the knee and touch it with your right elbow. Do the same with the right leg.
Although squats are beneficial for the body, physical activity may be contraindicated for some people. Therefore, before starting to actively engage in sports, you need to visit a doctor.
You can not squat people with the following health problems:
- Postponed injuries.
- Diseases of the joints of the lower extremities.
- Scoliosis and sciatica.
- High blood pressure.
So that squats do not harm, they must be performed carefully, observing safety rules.
K. Lesninova (fitness director of the international network of fitness clubs):
“For a person to be able to squat for the benefit of the body, his joints must be mobile. This primarily concerns the ankle and knee. If a barbell is used, then the shoulder joint should also move well. This will prevent tissue injury and qualitatively work out all muscle groups: gluteal, large and adductor quadriceps. When a person cannot keep his heels on the floor during squatting, this indicates insufficient mobility of the ankle joint. Such people need to supplement the session with exercises to develop flexibility.
A roller should not be worn on the bar if it is used as a weight for squats. It is imperative to control the position of the feet, knees, torso and head:
- Heels should always be on the floor, without lifting from the surface. This will evenly distribute the load on the foot.
- The knees should point in the same direction as the toes of the feet. Care should be taken to keep the kneecap in line with the middle toe.
- The back during squats should always be straight.
- You need to look forward and slightly up, slightly lifting your chin.
You can squat to different depths. It all depends on the flexibility of the person and the degree of his training."