Squats are an exercise that should be part of everybody is Exercise routine, regardless of age, gender or fitness goals.
Not only are they for the legs, as they benefit the whole body in a multitude of ways. Whether you're looking to lose weight, maintain mobility or run faster, the humble squat is for you.
Take a look at these 18 ways that squats can improve your life.
1. Increase the strength and muscle of the whole body
Obviously, squats build strong legs that help support the whole body. But they also promote muscle building throughout the body.
If you are squatting correctly, you will make your body launching Testosterone and human growth hormone, both imperative to build muscle and increase muscle mass, especially when you work other areas of the body.
It is not even necessary to squat with a lot of weight to achieve these effects, investigation has shown that deep squats with a lighter weight are more effective in improving body strength than parallel squats with heavy weights.
2. Burn fat
You may not think that squats can burn as much fat as, say, a five-mile run, and you're probably right.
But squats can be a more efficient way to burn fat, since this process occurs even after stopped Exercise … something that does not happen with cardiovascular activity.
After all, one of the most efficient ways to burn more calories is to gain more muscle. It is said that, for every pound of muscle you gain, your body burns around 35-50 calories per day. So, if you gain 10 pounds of muscle, you can burn up to 500 more calories per day than you did when you were weaker.
3. Improve circulation
If you ever experience a "dead leg," numbness, tingling or a feeling of coldness in the extremities, it can be caused by Bad circulation.
the circulatory system It depends to a large extent on body movement to function properly, so exercise, including squats, is one of the best preventive or corrective steps you can take for poor circulation.
A few sets of squats every day will see your heart pounding, your blood pumping and those irritating sensations will soon disappear.
Try out These other steps to boost circulation. as well.
4. Getting rid of cellulite
That horrible dimpled skin on the back of the legs and the back, which is deliciously described as "cottage cheese" or "orange peel," can be hit!
Cellulite can be caused by a variety of factors, one of which is poor circulation. In fact, it is one of the main causes of cellulite and can seriously impact and accelerate the formation of cellulite.
When you increase the flow of blood through squats, your cellulite will soon begin to shrink and may even disappear completely.
Are here Some other tips to help you get rid of that wrinkled skin once and for all.
5. Increase flexibility and prevent injuries
Flexibility is an important aspect of injury prevention and should be taken into account in any comprehensive training plan. Our muscles, tendons and ligaments become. less elastic With age, doing everything possible to stop this process is a good idea.
If you work at a desk all day, or are quite sedentary, then you should be especially diligent in maintaining flexibility.
Doing squats regularly will make you flexible and more flexible, since they involve bending and stretching the leg muscles, including the quadriceps, hamstrings and calves.
6. Enjoy a better posture
Walk like a supermodel with squats! No, seriously: they will improve your posture, since you will have to learn to maintain the proper form when performing the movement.
Higher body posture It is of utmost importance: the upper back, the lower back, the thorax, the shoulders and the stomach play an important role in successful squatting positions.
When you realize your form during exercise, this awareness will take you to daily activities.
7. Build the strength of the core
The muscles, bones and joints that connect the upper and lower parts of the body are known as the nucleus. This is probably the most important muscle group in the body and should be the top area to work with when embarking on an exercise plan.
During our normal daily life. we commit our core constantly: during lifting, twisting, stretching and bending.
Squats are one of the best exercises for a strong core, since we must engage the muscles of the stomach and lower back when performing them.
Once you have a stronger core, you will notice that your general athletic ability improves, daily tasks become easier and that feeling of general weakness will disappear.
8. Tones your abs, legs and back
With just a simple exercise you can get a washboard stomach, Beyonce loot and toned pins. In fact, when done correctly, there are other movements that work with so many muscle groups at once.
For additional toning, try a deep squat on a parallel as a study He discovered that the gluteus maximus is more than 25% compromised during deep squats!
9. A low impact exercise
Many exercises can wreak havoc on the back, ankles and knees, as they have a great impact, but the squats are the opposite.
They have been shown not to cause damage to the knees if done correctly, with some studies Proving that they can even strengthen the knees. This is true regardless of whether he is involved in deep or parallel squats, at least according to one piece research.
10. Remove body waste
Another amazing benefit of squats is that they help in the elimination of waste from the body, while providing nutrition to all tissues, including organs and glands. They even help the movement of stool through the colon and contribute to more regular bowel movements!
11. Build healthy bones and joints
Physical activity is vital for strong bones and flexible joints. And, of all the exercises, strength training. it's key here. Try squatting with dumbbells, a barbell with weights, or a kettle bell for more bone-building capacity.
For more ways to grow and maintain healthy bones until old age, check out these best tips.
12. Maintain mobility and balance
Because strong legs are so important in keeping your mobile, squats are a great way to make sure you keep moving as you get older. They develop the strength of the legs and muscles, support the nucleus and help the bones and joints.
13. Facilitate daily tasks
The squats are known asfunctional exerciseThanks to its ability to facilitate real-life tasks.
After all, think about how many times a day people are bending over – to sit, lift, pick up fallen objects and even pet the cat.
Performing squats means that you build muscle and improve flexibility, core strength, bone and joint health, mobility and balance, all of which leads to a more efficient body for real-world tasks such as buying, cleaning, decorating Y gardening!
14. Best libido for men
Squats are a great natural remedy for a lagging libido, which it affects 16% of men in your life. Not only do they increase testosterone production as mentioned above, but also increase blood flow to the genitals.
15. runs like the wind
You may be able to increase your sprint times by squatting according to a Role of 2005 Published in the journal of experimental biology.
The researchers analyzed the physical characteristics of the 45 fastest runners in the world at eight distances, who participated in international competitions between 1990 and 2003.
They found that those who excelled at shorter distances tended to have larger muscles than those who ran farther, since sprinting requires more force to be applied to the ground.
16. jump higher
2003 investigation In elite soccer players it says that squats are strongly correlated with the ability to run faster and jump higher!
17. Squatting for free!
Squats do not require any special equipment, a luxury gym membership or even any training clothes. All you need to squat is a bit of space and a knowledge of the correct basic squat technique.
If you want to try adding weights to your squats you can also do it for free! Food cans or full water bottles work just as well as dumbbells.
18. You can sit anywhere
Not only do you not need specialized equipment or clothing to enjoy the benefits of squats, but you can do them anywhere … which means there are without excuses Do not fit 5 or 10 minutes squatting on your day.
Try squatting in the break room at work, while preparing your dinner or even when gardening. Any fun appearance you get will be worth it for all the rewards and benefits that squats provide!
How to squat correctly
As with many exercises, an inadequate form means that you will not achieve the benefit of exercise and, in some cases, can directly damage the joints.
To perform a basic squat you must:
Stand with your feet shoulder-width apart, your toes facing forward. Place your hands on your thighs, look up and lift your chest. Bend your knees, place the weight on your heels and sit down. Keeping your head and chest upright, slide your hands down your thighs and finish where your elbows reach your knees (your knees should not go beyond your fingers!) Hold for five seconds. Stand up, press your heels and straighten your hips until you are in the starting position. Repeat 15 to 20 times, for 2 or 3 series for beginners, and at least two or three times a week.
This video is a good resource for beginners, as it shows what the perfect squat looks like and solves common mistakes:
Remember, if you have health problems or physical ailments such as joint problems or back problems, always talk to your doctor before starting a new exercise routine.
Reference: https://www.naturallivingideas.com/18-impressive-reasons-you-should-start-doing-squats/, by Jayne Leonard
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