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There are many movements to choose from in fitness, and the exercise effect of different fitness movements is different.
Bench press and push-ups can exercise the pectoral muscles, pull-ups and rowing can exercise the dorsal muscles, pushes can exercise the deltoid muscles of the shoulder, and squats can exercise the gluteal muscles.
Many people are familiar with the fitness action of squat, but not many people can do it standardly. When many people do squats, the knee joint will be buckled, so that the injury to the knee is relatively large, and fitness is easy to become injured.
Before performing various fitness moves, our first criterion is to learn the movement trajectory, rather than blindly stacking weight. Under the premise of familiarity with the movement standards, we can gradually increase the weight bearing level in order to improve the muscle gain effect and reduce the chance of injury.
How to do a standard squat?
First of all, the legs should maintain a wide distance standing posture, the width is slightly larger than the shoulders, straighten the waist, look forward, tighten the core muscles, cross the waist with both hands or place in front,
Maintain the balance of the body, then the hips are strong, slowly squat,
Knees should be horizontally outward,not buckled inside, and knees can exceed the tip of the toe
When squatting to the hip below the knee, pause slightly before resuming standing.
Repeat the action 10-15 times, take a break, cycle 5-6 sets, and train once every 2-3 days.
Why do squats for fitness? What are the benefits of sticking to squats? Let's take a look:
1. Insisting on squats can exercise the gluteal muscles, improve the basic metabolic value, and consume more calories every day, thereby inhibiting fat accumulation, improving the rate of fat burning, and effectively reducing the chance of gaining weight.
2, adhere to the squat can also improve the lower limb curve, improve the proportion of the body, improve the hip flat, sagging problem, help you shape the hips, long leg curve, let you wear clothes better, become more confident.
3, adhere to squat, can promote testosterone secretion, testosterone is the main secretion of boys a hormone hormone, can let you maintain a strong physical energy, have a steady stream of strength, effectively slow down the aging rate.
4. Insisting on squat can strengthen the hip joint, stabilize the pelvic bone, maintain the flexibility of the legs, prevent muscle loss, muscles can protect the joints, but also improve bone density, reduce fracture problems, and improve health index.
Summary: Whether you want to gain muscle or lose fat, or strengthen your body, squats are fitness actions that we can't ignore, and if you stick to it for a long time, you can reap a variety of benefits.
Many people will be afraid of squat training, because after squat muscles will be sore, walking soft, need to rest for 2-3 days to repair, which also means that muscles are trying to repair, the body is changing. Since you have chosen fitness, I hope that you will stick to the squat no matter how tired you are.