Li Qiang is a typical urban white-collar worker, busy every day, and overtime has become commonplace. Recently, he always feels that something is wrong with his body, he often feels back pain, and his spirit is not as good as before.
One day, Li Qiang met his old friend Xiao Wang at the gym. Xiao Wang saw that he was tired, so he said: "Li Qiang, you can't do it in this state! You have to practice squats, which is especially good for men." Li Qiang muttered in his heart, what's so good about squats? But Xiao Wang looked serious and said that he could see the effect if he persisted for a month.
Li Qiang began squat training in disbelief. For the first few days, his leg was sore to death, but he gritted his teeth and persevered. Slowly, he found that his lower back pain had lessened, and his mental state had improved a lot. A month later, he was pleasantly surprised to find that not only had his body become stronger, but also his work efficiency had improved a lot.
Li Qiang realized that squats are really a good thing! It not only exercises the muscles of the thighs and buttocks, but also strengthens the heart and lungs and improves the overall quality of the body. It seems that we will have to continue to practice in the future! But what are the benefits of squats? Let's move on.
01
The squat is an ancient and universal strength training movement that is widely regarded as the "king of leg training." It is effective not only in the legs and hips, but also in the lower back and abdomen.
The benefits of squats are numerous, whether it's for strength gain, body building, or long-term health effects, squats are a basic training that can't be ignored.
Comprehensively build muscles to improve coordination and strength
Squats mainly work the leg muscles, including the quadriceps muscles on the front side of the thigh, the biceps femoris muscles on the back of the thighs, the glutes maximus, etc. These muscles are the largest muscle groups in the human body, and the degree of their development directly affects the strength of the lower limbs and the overall strength of the person.
In addition, the muscles in the abdomen and lower back also need to be tightened to maintain body stability when performing squats, which plays a role in building core strength.
Boosts metabolism and supports weight management
Squats are a high-intensity exercise that burns off a lot of calories in a short period of time. As muscle mass increases, the body's basal metabolic rate (BMR) also increases, which means that the body burns more calories even at rest.
Therefore, squats are a very effective form of exercise for people looking to lose weight or maintain a healthy weight.
Improves cardiopulmonary function and enhances physical fitness
Squats are an exercise that requires a lot of oxygen support and can effectively exercise the heart and lungs. Regular squat training can help increase cardiorespiratory endurance, improve blood circulation, and provide the body with a better supply of oxygen and nutrients.
At the same time, it also improves the body's ability to adapt to exercise, which helps to improve overall athletic performance.
Improves functional abilities in everyday life
Squats simulate many natural movements in daily life, such as squatting to pick up objects, sitting on a chair, etc. By improving the strength and efficiency of these basic movements, squats can help improve the quality of activities of daily living and reduce the risk of injury due to lack of strength.
Promote hormone secretion and enhance physiological functions
For men, squats can stimulate the body to produce more testosterone and growth hormone. These hormones all play an important role in muscle growth, cell regeneration, bone health, and overall recovery.
For women, moderate squats can also help adjust body shape, boost metabolism, and enhance the beauty of muscle lines.
Correct posture for squats with exercise recommendations
The correct posture of the squat is essential to bring out its maximum effect, while also avoiding injuries during training. There are a few key points to pay attention to in the correct squat position:
Starting position
Keep your feet shoulder-width apart or slightly wider, with your toes slightly outward.
Raise your head and chest, tuck your abdomen and hips, and stretch your arms forward or crossed over your chest to help maintain balance.
Squat movements
While keeping your back straight, squat slowly and sink your hips back.
Make sure your knees don't exceed your toes, squat at least thigh-level parallel to the ground, and deeper squats can be adjusted to your individual's flexibility and comfort.
Get up and move
At the lowest point of the squat, keep the posture steady, then slowly get up with leg strength until you return to the starting position.