As an exercise that requires no equipment and can be done almost anywhere, the squat should be an integral part of the modern woman's daily workout. This exercise not only loads the legs and stimulates the hips, it gives the whole body a great workout.
Few exercises work as many muscle groups as squats. They are great for the buttocks, legs and abdominal muscles. And since all of these muscles are involved in glucose and fat metabolism, squatting will help protect you from obesity, diabetes, and cardiovascular disease.
They can be done anywhere - in small spaces and without equipment. All you need is just a little space, so they are ideal for training at home. And if you're traveling, you can still train effectively without having to bring your exercise equipment or find a nearby gym.
Fat burning
The squat is a complex full-body exercise that works multiple muscle groups and boosts metabolism in both men and women. And the faster the metabolism, and the more muscle mass there is, the more fat is burned. Squats work out the largest muscle groups: thighs, buttocks, calves, and also strengthen ligaments and tendons.
With their help, the muscles of the upper and lower back, the muscles of the abdomen, the trunk (cortex), the intercostal muscles and the muscles of the shoulders and arms are trained.
One of the most effective ways to burn more calories for both men and women is. For every pound of muscle, the body will burn an additional 100-140 calories per day. In addition, the more muscle, the better the body regulates glucose and fat metabolism and insulin sensitivity, which gives additional protection against obesity, diabetes and cardiovascular disease.
Improve the immune system and digestion
Squats help the lymphatic system function more efficiently. This system is part of the general circulatory system and an important part of the immune system in both men and women. The total body workout provided by simple squats helps the lymphatic fluid flow faster, resulting in better removal of cellular waste products and other toxins, and improves the production of white blood cells (lymphocytes).
Another function of the lymphatic system is to absorb fats and fat-soluble vitamins from the digestive tract and transport them to the circulatory system. With the acceleration of lymph flow, digestion functions more efficiently and smoothly.
Improve posture
This exercise trains the back muscles that support the body in an upright position and create good posture. Which, in turn, leads to better expansion of the chest and breathing. The result is better oxygenation of the blood. Most people have shallow breathing due to a hunched posture. Another benefit of posture is improved digestion, and it also makes a woman more attractive and elegant.
Reduce cellulite
Cellulite in women is caused by fatty deposits that deform the subcutaneous connective tissues, and flaccid muscles only emphasize these changes. Doing squats strengthens muscles and burns fat. Thus, they deal a double blow to cellulite.
Build muscles throughout the body
Squats increase upper and lower body strength. Performing this exercise includes most of the muscle groups of the entire body of a woman. Obviously, they increase the muscles of the legs and buttocks. They also create an anabolic environment in the body, which ensures the growth of muscle fibers throughout the body.
When performed correctly and sufficiently, squats cause a powerful release of testosterone and growth hormone in the body. They help even when you are training other areas of the body.
Strengthen the abs and torso (core)
During squats, the oblique and rectus ab muscles undergo a powerful workout. The muscles of the trunk also include the muscles of the back, pelvis, and buttocks. The good development of these muscle groups, among other things, allows you to maintain a better balance in old age. And this leads to a lower percentage of falls - the main cause of fractures in older women.
Help with daily tasks
Squatting is the safest way to sit or pick up a small child or any object from the floor. But with insufficient leg strength, many women often bend over, round their back, which puts strain on the spine and increases the risk of back injury.
Humanity has been crouching since the days of hunters and gatherers. In Asian countries, people very often squat and find this position comfortable. And just look at little children, crouching is as natural to them as breathing. We are programmed to do this exercise, so the ability to squat is a natural movement.
Shape the buttocks
The gluteus maximus muscle is loaded as much as possible during squats. If you want a rounded and firm butt, then this exercise is for you.
There are a small number of exercises that work the buttocks as well as squats. Therefore, it is an excellent choice for shaping this area of a woman's body. In addition, it has an effect on the entire body as a whole.
Fully work out the legs
Most of the simulators are aimed at the work of some individual muscle groups, and squats include everything at once. They give the thighs and calves a beautiful, dense shape. And you do not have to stand in line and wait for the machine in the gym to be free.
Safe
As long as you don't bounce while doing squats, this exercise is safe. It won't hurt your joints or your back. Strengthens the lower body to keep you safe from others
Safe during pregnancy
If you have been told that a woman should avoid squats during pregnancy, you can safely ignore this advice - unless there is any underlying medical condition.
When you train with the right technique, you strengthen and prepare your pelvic muscles for childbirth better than Kegel exercises for pregnant women.
And strengthening the gluteal muscles reduces back and pelvic pain. Pelvic pain often occurs when ligaments weaken due to pregnancy hormones. Strong buttocks support the sacral joint and help relieve tension from these ligaments.
Help prepare for childbirth
The full squat position is the best position during childbirth. Helps a woman cope with contractions, allows the fetus to move deeper into the pelvis and speeds up the entire process of childbirth. When the lower body is strong as a result of squatting, you will be able to hold this position longer without fatigue.
Bowel movement
Our bowels are better emptied in a full squat position (much more efficient than sitting on the toilet). Squat workouts help in maintaining regular stools. As a result, there is less risk of constipation, bloating, and fecal blockages.
Adding Squats to Your Workout
This exercise increases resistance to disease, improves mental performance, improves emotional health, and reduces depression. Studies have shown that this exercise reduces the risk of more than two dozen serious diseases such as stroke, heart disease, type 2 diabetes, dementia, depression, and even cancer.
But it's important to learn proper technique for this exercise to make the most of your workout and prevent injury.
Squat technique
Many experts and personal trainers warn that full squats are dangerous, that they destroy the knee joints and lead to pain and even disability.
In fact, with proper technique, they improve knee stability and strengthen connective tissue.
How to perform them safely and not hurt your knees:
- Warm up. As with any exercise, warming up is important to prevent injury.
- Stand with your feet slightly wider than shoulder width in a comfortable position. The feet point slightly outward.
- Tighten your upper back, straighten your shoulders, straighten your chest, look forward and slightly down.
- Slowly bend your knees, lower yourself until your butt is below your knees and your hips are slightly
- Return to the starting position by pushing off with your heels.
Repeat 15-20 times, in 2-3 sets, and do this two or three times a week.
Squat Variations
Jump squats. This is a great way to burn fat and stimulate muscles at the same time. An attractive lower body is formed in a woman, serious calories are burned. All this is easy to do
Hands behind your head, elbows out to the side to form a straight line. Keep them in line with your ears. Squat down completely, feet shoulder-width apart. Tighten your torso muscles and then jump as high as you can. As soon as you land (on half-bent knees to soften the blow), crouch down again, and then jump out again.
Squat gun. This is a difficult version of the exercise, it requires strength, flexibility and time to master the technique.
First you need to fully master the technique of ordinary squats. It is also helpful to learn how to squat with your feet close together.
The pistol squat is a one-leg exercise with the other leg extended forward, arms in front of you and parallel to the ground. This option is often used by figure skaters. and he looks graceful and easy in their performance, which shows how strong their legs are.
For beginners, it is important to hold with your hand for balance. Hold on to the pole and squat all the way down. Stretch one leg forward at the bottom point. If at the same time the heel came off the floor, and the weight of the body moved to the toes of the foot, then it is necessary to stop and first strengthen the muscles of the legs with ordinary squats.
After you learn how to balance, you can try pistol squats without assistance.
Starting position - stretch your arms in front of you parallel to the floor. Raise your right leg off the floor. Lower yourself into a full squat position. After a pause, return to the starting position.
Barbell squat (wide stance).
Very popular with women. Using a wide stance gives the buttocks a more intense load. If you wear sneakers, this also increases the load on the hips. Hold the bar with or without plates on your back. Legs twice as wide as shoulder width.
Pancake squat.
Hold the pancake with outstretched arms in front of your chest. Perform squats with your hands in front of you.
So, you have many reasons to make squats your favorite exercise. They are easy to use and no additional equipment is needed. Gives an impressive full body workout, improves overall health, and even protects against diseases like diabetes and cardiovascular disease. And sometimes you don't even need a gym.
We wish you success!
The squat is one of the few exercises where the buttocks, legs, back and abs are involved. Proper squat technique will help you achieve the desired results. How many squats should you do? For a better understanding of how many of them you need to do per day and week, it is worth listing all the benefits of this exercise. Why sit down? Why are squats so popular among men and women?
Reasons to do squats
Each person sets a training goal for himself: to lose weight or sit on the twine, jump higher or run a marathon. Below is a list of skills that can be achieved by doing squats:
- weight gain (build muscle)
- reduction of body fat,
- improved coordination,
- development of strength qualities, power, endurance and flexibility,
- improved joint mobility.
More about each.
Increase in muscle volume. Exercise allows you to pump up the muscles of the legs, back and abs. Doing squats stimulates the production of hormones, thereby stimulating muscle growth.
Decreased body fat. The performance of each physical action requires a certain amount of effort, and hence the cost of energy. The more muscles involved in the work - the higher the effectiveness of the exercise. This principle can be used to pump up any part of the body. Squats should be included in the training program to lose weight.
Improved body coordination. Every day, people make movements such as walking and climbing stairs. These simple daily movements are carried out with the help of muscles, a sense of balance and balance. In the cold season, good coordination helps not to fall on slippery ice, but to stumble on the stairs and stay on your feet.
Increased strength, endurance, flexibility. Setting goals, everyone strives to achieve them as soon as possible. The purpose of training and motivation for them can be: lose weight for a specific event, increase speed performance, improve flexibility and jumping ability.
Squats will help you achieve your goals, because this is a universal exercise. It helps to develop any physical quality, pump up the legs and buttocks.
There are several physical qualities of a person:
- force,
- endurance,
- power,
- flexibility,
- speed-strength indicators (jumping ability),
- speed,
- coordination.
Improving joint mobility. The exercise is multi-joint, it involves the hip and knee joints. If you do it every day, the mobility of the joints will improve.
All of these benefits prove that squats should be done. The exercise includes the buttocks, legs and other muscles, develops all physical qualities, helps to lose weight and build muscle.
Types of squats
Using different techniques, you can choose different types of squats:
- classical,
- plie,
- in a bunch,
- frontal.
In any of these options, the buttocks and legs work. To understand how squats differ from each other, you need to consider the technique for performing each of them.
Exercise technique
Performing squats includes a simple action, namely a smooth lowering down and returning to the starting position.
- Classic squats.
From the starting position, while inhaling, begin a slow movement down to a position where the hips are parallel to the floor, and the knees are above the toe of the foot. On exhalation, return to the starting position. Hands can be on the belt, at the head or stretched out in front of you. The classic version is used to. Usually with a barbell on the shoulders. In this case, the weight is on the upper back.
During the downward movement, make sure that the knees do not go beyond the toes of the feet, take the buttocks as far back as possible, and keep the back straight.
- (with a wide setting of the legs).
Such squats, in addition to the main working muscles (buttocks, biceps and quadriceps), include the inner surface of the thigh (adductors).
Unlike the classic version, the legs are set wide. On an inhale, go down, on an exhale, return to the starting position. In the lower position, knees over the feet.
- Split squat.
It is performed standing, feet shoulder-width apart, one leg in front, the second behind, hands on the belt. As you inhale, lower yourself down to a position where there is 90 degrees between the thigh of one leg and the lower leg of the other. On exhalation, return to the starting position. Make sure that the knee does not go beyond the toe of the foot. Lower and rise due to the efforts of the muscles of the leg, which is in front.
- Front squats.
This type of squat is usually performed with additional weights. It can be a barbell, kettlebell or dumbbell.
From the initial standing position (an additional weight on the shoulders, the elbows are brought forward), perform a classic squat. The difference is in the placement of the weight. Since it is at shoulder level and in front, it shifts the load. Front squats are used to pump up the front of the thigh.
All squat options are performed with the following recommendations:
- keep your back straight
- the gaze is directed forward or upward,
- do not block the knee joint (do not fully straighten the legs),
- knees in the projection on the foot (do not go beyond the toe).
How to create a training program and achieve high results
Every person can achieve their goal. To achieve it, it is enough to determine on which day the first training will be.
To tighten the buttocks in a short time or increase muscle mass, the most important thing is to draw up a program. If you squat every day, the result will be noticeable very soon. But you need to remember that the muscles need a period of rest. Therefore, it is important to take into account some of the nuances of training.
The following parameters affect the results:
- regularity,
- number of workouts per week
- duration,
- training experience,
- proper nutrition,
- complete rest.
Let's take a closer look at each of them.
Compiling a program is a complex process that must take into account all of the above parameters. With the help of the right training program, taking into account the individual characteristics of the body, you can achieve any goal.
Regular workouts 3-4 times a week provide optimal rest for the muscles, give them the necessary load.
The duration of the power section should be no more than 45 minutes. It is during this amount of time that glycogen (a complex carbohydrate found in muscles and liver) is completely consumed.
A person who has more than one year of regular training behind him will achieve his goal (to lose weight or become more enduring) faster than a beginner. This is due to the fact that the muscles have a “memory”, in a trained person, the muscles are already prepared for increased loads.
Proper nutrition is the key to success. It should contain all the necessary nutritional components, it is not recommended to follow any diets and starvation.
Each workout is stressful for the body, so healthy sleep will ensure a full recovery.
Or losing weight involves doing more repetitions. Without additional weights, it should be from 20. In order to increase strength indicators or, an amount of 8-12 repetitions will be effective. A beginner is recommended to perform 3-4 working sets of 15 repetitions.
If training is carried out every day, then you can increase the number of repetitions each session, but remember that there should be rest days. This will provide the best result, allow the muscles to recover.
Almost every program for coaches and athletes is complete without squats. What are squats for? This exercise is of great benefit to everyone, regardless of your physical condition. The effect of squats is expressed in increased strength, power, flexibility and balance, so they should be included in any workout.
Various types of squats allow you to perform this exercise daily. The benefit of squats is that they allow you to recover between workouts and do not lead to overexertion. Squats can help you achieve everything from sprint speed to lean legs!
So why do squats? Here are a few reasons why they should be done daily:
1. The benefits of squats for girls and not only that they increase strength and power.
Squats make strong and strong buttocks, thigh muscles and quadriceps, which are the main supporting muscles in sports. The exercise also increases the flexibility of the hips, which is very important for high jumping. Squats stimulate the hormones responsible for muscle growth, thereby strengthening the entire body as a whole. Weighted squats force the body to overcome pressure and have an effect similar to that of anabolic steroids.
2. Give relief to the legs and buttocks
Squats target the quads, hips, and glutes. The core exercise is a quick way to build toned muscles, resulting in a toned, toned leg look. We all know that you get huge by lifting weights - it's just a myth, so don't be afraid to challenge yourself by squatting with weight.
3. Improves hip and ankle mobility
Squats without weight. Their benefit is that they significantly increase the mobility of the hips and ankles, which, in turn, reduces pain in the lower back and knees. It is a safe and effective way to improve mobility without putting extra stress on your joints.
4. Strengthen and tone the core
Weighted squats force the core to tighten up and stabilize the body during the entire exercise. The transverse and rectus abs are tense all the time doing squats, thereby making your stomach stronger and flatter! A strong, firm core will also help prevent the risk of injury.
5. Improve posture
Whether you squat with or without weight, the upper back (lower or upper trapezius and rhomboids) helps stabilize the body during the exercise. It strengthens the muscles responsible for correct posture.
Convinced of the benefits of squats for women and not only? Then here are 4 different types of squats to strengthen your body that you can do at any time!
Holding a medicine ball, kettlebell, or dumbbell in front of your chest, pull your shoulder blades together and open your chest. Stand straight, feet shoulder-width apart, squat deeply, put your hips back. The hips in the squat should be parallel to the floor. Rely on the whole foot to stand up, the core is tense all the time. Perform 3 sets of 10 reps with a 30 second rest between sets. 
Squats on one leg
Transfer all your weight to your right leg, lift your left off the floor and bend at the knee. Stretch both arms in front of you, at shoulder level. Bend your right knee, push your hips back, and lower yourself until your right knee is almost parallel to the floor. Chest all the time straightened. Leaning on the foot of your right foot, return to a standing position. Repeat slowly. Perform 3 sets of 15 reps for each leg with a 30 second rest between sets. 
Stand with your feet shoulder-width apart, raise your hands up so that they touch your ears. Drop your shoulders and open your chest. Squat down until your thighs are parallel to the floor. Hold, making sure that the hips are set back, and the knees do not go beyond the tips of the toes. Hold the position for 1 minute. 
Squat "Pulse"
Feet and knees together. Turn your arms back to your sides and open your chest. Bend your knees strongly until your thighs are parallel to the floor. From this position, “pulsate” up and down, rising a couple of centimeters and falling again. Do the exercise for 1 minute.
According to materials:
Squats are almost always included in the training program, both men and women. These very simple exercises are very effective at the same time. Moreover, the benefits of squats for women are not limited only to the effect on the figure. They also have a beneficial effect on health.
Squatting is a physical exercise, the meaning of which is to lower the body at the same time as bending the knee joints. Squats are used both in power sports and in general physical training. There are a lot of variations of squats, they may differ depending on the goals. They can be performed with their own weight, with additional burdening, with a barbell and so on.
Squats work out all the muscles of the legs, biceps, quadriceps, muscles of the buttocks, calves and other small muscle groups.
The variability in the use of squats is extremely high. They can be used for weight loss, for gaining muscle mass, for increasing endurance, working out individual muscles, for improving the overall tone of the lower extremities, strengthening the spine, improving the condition of joints, tendons, and increasing leg strength. Exercises can be performed with a different setting of the foot, which affects the muscles that will be worked out. You can squat on one leg or with a jump, as a result of which the legs become stronger and more resilient.
The benefits of squats for women are as follows:
- Muscle work. When squatting, almost all the muscles in the lower body are involved. The back and abs also partially work. Squatting can replace several exercises aimed at different muscle groups at once.
- Improvement of blood circulation. By squatting regularly, you can significantly improve the functioning of the vessels in the pelvic area. Also for women, this is a great way to normalize metabolism, tighten the skin and improve its condition.
- Figure correction. The benefits of squats for girls are that they help to lose weight and tighten the figure, improve posture and learn to keep your back straight. Squats are a good way to get rid of excess fat on the sides, abdomen, legs. They perfectly fight cellulite, which worries many women.
- General physical condition. Squats provide an opportunity to strengthen the muscles and tendons of the legs. Exercise makes a person more resilient.
- Burning calories. To find out how many calories squats burn, multiply your weight by 0.1. The number that came out is the number of calories that can be eliminated by doing squats for a minute at an average pace. So, if you weigh 60 kg, then in a minute of exercise you will burn 6 kcal, in 10 minutes - 60 kcal, respectively. You can burn even more calories if you squat with extra weight or speed up your squat pace.
Contraindications and possible harm
The benefits of squats for girls are very great, but it must be borne in mind that even this useful exercise can be harmful. The knee joints receive a lot of stress in everyday life, when walking. And for athletes, the knees are generally a big place. Very often football players, athletes, sprinters suffer from problems with them - those who regularly face cardio loads.
Bodybuilders also have similar problems. This is due to the fact that they use large weights. Because of this, the knee tendons can stretch and the joints become weaker. Professional athletes often use drugs such as chondroprotectors that help minimize the dangerous consequences of using weights. Girls should not use heavy weights, because often they do not want to build large muscle mass.
We know what useful squats for girls. But keep in mind that in some cases they can be harmful. This mainly concerns ignoring contraindications and improper exercise technique. It is worth knowing the following points:
- Of particular danger are most often squats with weights. For the knees and their own weight is a serious burden, but they can handle it. When squatting, the tendons are stretched, there is a load on the joints. If done in moderation and without additional weights, they are unlikely to be harmful. However, there are girls who prefer power sports. They should take this issue as responsibly as possible, use different calipers for the joints and warm up before the exercises.
- A person can suffer diseases knee joints. If they hurt you even when running, then squats may be contraindicated, as they can aggravate the problem and provoke obvious destruction of the joint.
- Squats, the benefits and harms for women of which are not so unambiguous, are contraindicated for problems with the spine, for scoliosis, and diseases of the cardiovascular system. In any case, it is better to consult a doctor.
- Overweight. Fat people often justify themselves with wide bones. Wide joints, I must say, nature definitely did not provide, and excess weight is an additional load on them, and quite high. Therefore, you need to squat very carefully. It is recommended to start with a small number of repetitions and use special bandages that are tied around the knee joints.
Fat people need to supplement squats with cardio, since burning excess fat is the first thing you should take care of.
The answer to the question of whether squats are good for women may depend on the correct execution technique. And this again primarily applies to additional weights. When performing exercises, do not slouch, do not bend in the back, otherwise the load on it will be too great.
Before squats, do a small warm-up. It will help to stretch the joints and tendons, warm up, prepare the muscles for the load. Active exercise with unheated tissues can provoke sprains and rupture of ligaments and joint injuries.
Caution is needed when doing squats by older people. Warm-up plays a huge role. It should be long so that the muscles, tendons and joints warm up qualitatively.
Squatting, whose benefits to women far outweigh its harm, really has a beneficial effect on both the figure and health. However, if during the exercises you feel at least minimal pain in your knees, immediately consult with a specialist.
Proper Squat Technique
We already know the benefits of squats for girls. But it is important not to make mistakes when performing the exercise, which can negate all its positive properties. The most common mistake women make is excessively low squats, in which the buttocks drop almost to the floor. Bend your knees no more than 90 degrees. Otherwise, you significantly increase the risk of injuring the tendons and joints. This is especially true for weighted squats. The thighs should be parallel to the floor. This is especially important for beginners. It is recommended to adhere to the following recommendations:
- Hold back straight and don't slouch. From the back of the head to the coccyx, the body should be a straight line. No need to swing from side to side. Also, don't be too hasty. Do the exercise smoothly, slowly and carefully, so you can follow the correct technique.
- The abdominal muscles should be slightly tense. This will make it possible to fix the spine, as well as align the back. Tight abdominal muscles are especially important when using weights. Thanks to a strong press, we get protection from injuries.
- As already mentioned, before the exercise you definitely need warm-up and warming up. If you are doing a set of exercises, put squats somewhere in the middle.
- Keep your feet shoulder width apart. Watch your knees did not protrude beyond the socks forward.
- Do not take your feet off the floor, do not stand on your toes. The main load should be placed on the middle of the foot. This option is the most efficient. If it’s hard for you to lift your heels, you can place a bar under them. It is only important that they do not come off the support.
- If you do not use additional weight, you can repeat the exercise quite a lot of times - up to 50 or more. With weights, it is enough to sit down 15-35 times, dividing them into several approaches.
- stop squat if you feel pain in the knees or in the back. If it does not go away or bothers you regularly, consult your doctor.
Types of squats and their benefits
We all know how classic squats are performed, and how squats are useful for women. There are also different variations of the exercise that may be more beneficial for certain muscle groups. Consider the most popular:
- Plie. Legs need to be apart, spread your socks to the sides. You need to squat, bending your legs at a right angle. Keep your back straight. Returning to the starting position, do not unbend the legs as a whole - the muscles should be tense all the time. The main advantage of this exercise is that we can increase the buttocks without building up the thigh muscles.
- Jump squats. Great for those who want to lose weight. Keep your feet shoulder-width apart, lower your arms or stretch them out in front of you. Squat so that your legs do not fall below a line parallel to the floor. Unbending, jump up and raise your arms above your head.
- Wall Support Squats. Train the buttocks and thighs without overloading the back. Stand against the wall, lean on it with the back of your head and a straight back. Take your legs 50 cm, spread your legs shoulder-width apart. Now arch your back, slide down the wall, and stay on the wall until your thighs are parallel to the floor. The body in this position, try to hold the position longer, and then unbend without looking up from the wall.
- "Scissors". They train the hips and buttocks, and also help improve coordination. You need to stand up straight, take one leg back. Squat so that the front leg is bent at an angle of 90 degrees, and the back leg is bent to the floor at about the same angle. The knee should not touch the floor.
We figured out why squatting is useful for women, and how to perform it correctly. By including this exercise in your training program, you will significantly increase its benefits and effectiveness. The main thing is to practice regularly and correctly.
Squats for girls: video instruction
I came across a very informative and interesting article about the benefits of squats. It turns out that in order to be healthy and have good blood circulation, gyms, special devices and money costs for all this are absolutely not needed. You need to squat, squat and squat again!
The fact that squats are good for sculpted and strong legs and a round butt is an axiom, but many do not know that squats are a catalyst for the growth of all other muscles in the body.
1. Squats Help Build Whole Body Muscle
Such exercises not only develop the quadriceps, calves and hamstrings, but also help the rest of the muscles to progress. By increasing the production of testosterone and growth hormone, squats feed the body with anabolics, stimulating the growth of muscle mass. So if you want to increase muscle mass and strength - squats will help you with this.
2. Squats Help You Burn Fat
Muscles burn fat. The more muscle, the more fat they burn. By stimulating the growth of muscle mass, squats help burn more fat. The more muscle you build on your skeleton, the more calories you will burn during training and recovery. So if you want to lose weight - do not neglect squats.
3. Squats are incredibly functional.
Today, next to the good old squats, the fashionable definition of “functionality” is often used. If earlier squats were considered exercises for well-trained athletes and professional bodybuilders, today people are no longer afraid to do squats, having appreciated all the advantages of this exercise. There are countless ways to prevent injury while doing squats, and the benefits of this exercise can't be overestimated.
4. Squats help you stay agile
In addition to simply increasing the strength and endurance of the lower body, squats are great at maintaining the mobility of the entire body. Moreover, by doing full range squats, you can develop all the muscles in your legs, as a result, you will not feel tired in your legs and can easily withstand long loads during outdoor activities and exercises.
5. Squats improve coordination
This parameter goes hand in hand with the growth of mobility and mobility. Improved coordination will help improve strength skills and build muscle mass. This also applies to other exercises that involve different muscle groups, such as deadlifts, dumbbell bends, ab exercises, etc. In addition, the squat will help set the stage for other leg exercises, such as single-leg squats, leg presses, and calf raises.
6. Squats Help Improve Your Performance
Squats are valued not only because they help you build mass and improve leg strength and endurance, but also because they increase the capabilities of your body as a whole: for example, you can run faster and jump further. This is especially important for those who play sports both professionally and on weekends as part of an amateur team. Squats help improve performance in a wide variety of sports. This is a truly versatile exercise.
7. Squats Help Prevent Injury
The development of a large number of accessory muscles of the lower body, hips and lower back can significantly reduce the risk of injury with proper technique. The squat forces the muscles to work together “as a team”, guaranteeing a stable body position and eliminating weak points, so that the risk of injury is minimized.
8. Squats Help Build Core Muscles
During squats, the muscles of the central part of the body are involved, including the muscles of the abdominal zone. According to studies, squats allow you to load the abdominal muscles even better than the usual twists. So if you want to get abs, do squats.
9. Squats improve joint health
Squats improve joint health and reduce the risk of injury if done correctly. The hip joint, knees and ankle work together during the lifting of the body. The load is distributed over all joints to reduce stress on individual joints. Straightening the legs, for example, puts a lot of stress on the knees, increasing the risk of injury.
10. Squats are very practical.
Squats are distinguished not only by functionality, but also by practicality, which is perfectly manifested in everyday life. Outdoor work, playing with children, outdoor games like basketball, all these activities will be much easier for you thanks to squats.
11. Squats can be done in a variety of ways.
From the back squat to the regular overhead squat, there are a myriad of options you can use. Also, the positive effect of exercise can be enhanced in many ways, for example, using chairs, boxes and bandages, using high-rep techniques, alternating work and pauses.
12. Squats don't cost extra.
This exercise does not require the use of expensive simulators and special equipment. All you need is a barbell or even a pair of dumbbells. Overhead squats, kettlebell squats, and dumbbell squats require the most basic equipment. Moreover, you can limit yourself to a sandbag or a water barrel.
13. Squats can be done anywhere.
At home, in the gym, even at a party! You can squat anywhere. You don't need a gym membership or expensive equipment, just do 100 simple squats or squats with your hands behind your head in your room, on the beach or in the park while jogging.
14. The squat rack is usually loose.
Provided that someone did not occupy it to do barbell curls. Most people today are embarrassed to work on a squat rack (or are they afraid to do it without a trainer?), preferring to train their legs separately. Leg training requires a lot of effort and focus to achieve noticeable results. If the leg machines can be busy, then the squat rack is 90% free.
15. Doing squats prevents people from doing barbell curls in a squat rack.
We've all seen them. These weirdos do arm exercises in a squat rack. Although this exercise can be done anywhere. Take the barbell, set the desired load and do your exercise. But these guys think they want the barbell ready, they're too lazy to pick it up off the ground, they need the barbell at a comfortable height so they don't have to bend down to get it. By the way, they like to supplement their approaches with long pauses, during which you can delve into the phone for a long time or chat with other visitors to the hall. This needs to stop, doesn't it?
16. Squats Build Strength
It takes a lot of strength to get up from a low point while squatting. A variety of load points, a large range of motion, all this creates a unique energy curve in the lower body, which helps to increase the strength and endurance of the body as a whole, and this will come in handy when doing other exercises.
17. Squats are a great way to gauge your form.
Have you made great strides in the bench press? Can you squeeze a ton during the shoulder press? Are you shaking your hands? What about squats? If you want to really appreciate yourself (and who doesn't?), try the deep squat. You don't stop halfway during a bench press, do you? Do you bend your arms in half? So why is it necessary not to squat to the end?
18. Squats are a versatile exercise
The only exercise that uses about the same amount of muscle as the squat is the deadlift. Squatting is a habitual action familiar to the human body.
19. Squats work the muscles in the back of your leg.
There is a lot of talk these days about the muscles in the back of the leg and how important they are in everyday life. Straightening the legs does not affect these muscles in any way. During squats, not only quadriceps are involved, but also the hips and calves. Also, one should not forget about the load that falls on the lower back, upper back and neck.
20. Squats improve flexibility
Again, this versatile movement requires high flexibility. The higher the range of motion of the hips, calves, knees and ankle, the more effective the squat will be. Working on your figure will motivate you to further achievements and gain all the necessary knowledge.
Do squats and be healthy and beautiful always!
