In the gym, a person’s squat weight can be inferred from the circumference of a person’s leg muscles.
If you can reach 1.5 times your body weight, for example, if you weigh 70 kg and squat to 105 kg, it means that your leg strength has reached the standard, surpassing many ordinary trainers.
Some people are reluctant to do squats because they think it is too tiring and their muscles feel sore after training, but it is still leg training. preferred action.
If you can regularly train squats, it can bring you the following 4 benefits:
1. Improve lower body muscle strength
The squat is a compound movement, which mainly relies on the legs and feet to support the body. In the process of repeatedly squatting and standing up, it can quickly improve the muscle strength of the lower body.
Squatting until your thighs are parallel to the floor strengthens the front thigh muscles.
Squatting until the hips are below the knees strengthens the glutes and hamstrings.
During the whole process, the calf is always in a stable position. When you squat to the bottom, you can stretch the calf muscles and improve the strength of the calf.
In the beginning, it was just a bare-handed movement. After the body adapts, the barbell will be used for training. The weight will gradually increase, and the explosive power of the lower body muscles will also become stronger.
2. Increase the circumference of the thigh muscles
When the squat moves from top to bottom, it is a process of eccentric contraction. The bottom of the movement can fully stimulate the quadriceps on the front of the thigh.
The quadriceps is the largest muscle in the human body and is directly involved in the movement of the knee and hip. It also forms an antagonistic muscle group with the hamstrings on the back of the thigh, and the two oppose each other to maintain the standing and walking posture of the body.
Through repeated squat training, the quadriceps can be continuously contracted and stretched. The more sets and repetitions, the better the pumping effect.
If the single training intensity is high, such as using a 100 kg barbell, do 10 sets * 10 times, the second half of the training will be raletively hard.
After an interval of 24 hours, the soreness of the quadriceps femoris is very obvious. Often stimulated and recovered in this way, the muscle circumference of the thigh can be increased rapidly.
3. Speed up calorie consumption
Usually to lose weight, you will choose aerobic exercise such as jogging, cycling, skipping rope, at least 20 minutes of training each time, and maintain high-frequency training The number of times is effective.
The squat is originally a strength training exercise, but when you speed up, you can quickly raise your heart rate and turn it into a fat-loss exercise.
For example, do 100 freehand squats in a row, without any pause time in between, so you will feel short of breath after the practice, and then do 3 sets of 100 movements, so that you can produce Calorie consumption and fat loss.
When choosing a barbell squat, you can use light weights, also increase the speed and shorten the rest time.
For example, with a weight of 50 kg, do 10 sets * 15 times, resting for 15 seconds between each set, so the body will sweat a lot, and it can also help lose weight.
4. Strengthen the core strength of the waist and abdomen
In addition to mobilizing the muscles of the legs and buttocks, the squat also needs to rely on the core muscles of the waist and abdomen to stabilize the body.
Whether it is a freehand squat or a barbell squat, it is necessary to tighten the core muscles of the waist and abdomen, so as to ensure a neutral back position.
If you are completely relaxed or your waist and abdomen strength is poor, you will form a hunched back when you squat, and it is difficult to achieve a standard position.
Squat training is also to exercise the core strength of the waist and abdomen, starting from squatting with bare hands to stabilize, and then using barbell training, using abdominal As you breathe, the abdominals are constantly tense, which prevents arching and flexing of the lower back.
When your squat weight is heavier and the movement is very stable, the core strength of the waist and abdomen is also strengthened, which minimizes the risk of being overwhelmed by the barbell.
The last thing to say:
Squatting is a good strength training exercise. Regular training of squatting can quickly improve the strength of the leg muscles and the circumference of the thigh muscles, and at the same time It can also help burn more calories and make your waist and abdominal core stronger.
If you just want to strengthen your body or your basic strength is weak, you can choose to squat with bare hands, do 60 times a day, and divide it into 5 groups * 12 Can.
If you want to thicken your thigh muscles and improve your overall lower body muscle strength, you can choose barbell squats, training once a week, starting with 5 sets * 8 times, and then transitioning to 8 sets of 8 reps or 10 sets of 10 reps.
