In the world of fitness, there is an unwritten rule: "Ignore leg training and sooner or later you will regret it." "While many people are obsessed with sculpting perfect pectoral muscles and defined abs, leg exercises are often taken lightly. For most people, the leg muscles don't seem to be the focus of exercise, and some even think that well-developed lower limbs are not aesthetically pleasing. However, leg training is more important than many people think, and it's not just essential for fitness enthusiasts, it's a health component that can't be ignored for everyone.
Benefits of squats for body shaping
Squats, as a comprehensive exercise, can effectively activate many core muscles of the body, such as the muscles of the front thighs, buttocks and lower back, promote energy expenditure and fat metabolism, help to sculpt the body and reduce fat accumulation. In addition, the exercise specifically targets lower body strength, such as the quadriceps, biceps femoris and gluteus maximus in the thighs, by increasing the muscle challenge in these areas, not only promoting growth, but also improving strength, endurance, overall stability and ability to cope with stress.
Squats are also effective in correcting posture and improving posture. For people who sit for long periods of time or have poor posture, squats help to improve spinal alignment and reduce the burden on the lumbar and cervical spine by strengthening the core and back muscles, thereby preventing and alleviating back and neck pain.
In addition, squats, as an exercise with both aerobic and anaerobic properties, are particularly effective for the improvement of cardiopulmonary function, which can enhance the heart's pumping capacity, increase lung capacity, improve blood circulation and oxygen distribution, thereby reducing the risk of cardiovascular disease, enhancing physical fitness and reducing fatigue.
Finally, the benefits for bone health should not be overlooked. Squats help to improve bone density, prevent osteoporosis and reduce the risk of fractures by increasing bone weight-bearing, thereby maintaining bone health and slowing down aging.
Squats are so good, how many are better at a time?
When discussing squats, it's important to understand the different effects on beginners and adults. First of all, for new practitioners, it is important to follow the body's natural response and not push too much. Initially, completing 20 to 30 squats, although it may feel tough, is a good start. The key is to adapt gradually and gradually increase the amount of exercise, which will not only help avoid injury, but also promote the body's adaptability.
For experienced exercisers, it will be more beneficial to complete about 100 squats in groups, but the grouping should be individualized to find the intensity that works best for you. It's important to note that squats don't need to be done every day, and exercising every 2 to 3 days will give your muscles enough time to recover for better results.
The central issue in the debate over whether adults should do squats is their effect on the joints. Some beliefs suggest that squats put too much stress on the joints and increase the risk of injury. However, as long as you maintain the right movement technique and control the right amount of exercise, squats will not only not cause damage to the joints, but will improve joint flexibility and health. As we age, the deterioration of the joints themselves can make squats more difficult, especially when there is a lot of exercise or amplitude, which can really have a detrimental effect on joint health.
Whether you're a novice or an experienced exerciser, the right squat position and a moderate amount of exercise are key to ensuring the benefits of your exercise are maximized. For people looking to improve their fitness and joint health with squats, it's crucial to understand and follow the appropriate conditions and potential contraindications for squats.