Squats are one of the very popular fitness exercise projects in recent years. They can not only sculpt hip lines, slim back and hip muscles, but some studies have pointed out that squats may also be beneficial to your brain. However, excessive squat...
Squats are one of the very popular fitness exercise projects in recent years. They can not only sculpt hip lines, slim back and hip muscles, but some studies have pointed out that squats may also be beneficial to your brain. However, excessive squats may also cause inflammation of the anal myofasciitis, etc. Only by mastering the appropriate frequency and correct squatting method can you avoid damage and get the benefits of squeezing.
Squat 5 benefitsWhy are squats recommended by fitness coaches? In fact, squats are not only a kind of exercise, but also strengthen the muscles in many parts, mainly training lower plate muscle groups, such as the quadrilateral, glutes, and calf muscle groups, which have a functional impact on many activities in daily life. It is also because the whole body muscles are used almost in the process, which can help the whole body muscles grow and effectively burn fat.
The foreign media "EVERYDAY HEALTH" has also compiled 5 main benefits of squats:
1. Squats will give you stronger buttocks: the most basic thing about squats is to strengthen the muscles of the lower body buttocks, based on "Yoga and Physics Methods" ( Yoga & Physical Therapy) study, such a sling can make you more relaxed in your daily exercise or behavior that requires running and jumping; as you age, your strong gluteus muscles can also help you walk and stay away.
2. Squats help improve leg functionality: According to EVERYDAY HEALTH, Tony Ambler-Wright, a product manager and scholar lecturer at the National Institute of Science, CSCS pointed out that squats help strengthen leg strength and flexibility, making it easier for you to stand up from the floor. Why is this important? Studies such as European preventive cardiac disease magazines have found that the ability to sit down and stand up from the floor may alert a person to the chance of early death.
3. Squats can strengthen bones: heavy activities are most suitable for strengthening bones, and squats are absolutely important. Squats help improve bone density, thereby making bones and joints in the hips and legs more flexible and reducing the risk of bone relieving.
4. Squats help burn calories: the more muscles you use in your skin, the more calories you burn. Squats certainly meet this requirement because they consume a lot of heat.
5. Squats may be good for the brain: Body activities are good for the brain, and the lower body may be a good place to concentrate. According to a 12-year study on the geriatric journal, the strength of leg strength is related to the aging phenomenon of brain and a healthy brain.
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Wu Jialin, director of the Department of Sports Medicine, Orthopedic Department of the Orthopedic Department of Taipei Medical University and attending orthopedics at Zhongshan Hospital, was once reminded that the most common wrong squat posture is that the center of gravity is that the knee is over the front, causing the knee to exceed the tip of the foot, which may cause knee injuries, inflammation, tendonitis, etc. In addition, squatting too low may also cause meniscus to rupture on the back side of the knee joint.
Zhang Shisheng, the attending physician of the Sports Medicine Center of Linkou Changgeng Hospital, once visited and pointed out that there are many sports injuries caused by squats. Some people suffer from muscle injuries, some people suffer from muscle inflammation and joint inflammation, and severe cases may even cause degenerative joint inflammation and anal myofasciitis. The anal muscle affects the urination function, so it may cause frequent urine, urination, lower back pain, urethra pain, lower abdominal pain during urination, and some women may also experience urinary incontinence.
How often can squats be done?"Guidelines for American Sports Activities" It is recommended that adults conduct strength training for all major muscle groups for no two consecutive days a week. They can conduct upper body strength training for one day and lower body training the next day.
The frequency and number of times each person does squats depends on many variables, including the strength of the squat, the change of the squat, the individual's health level, and the time of rest and recovery, etc., which have different effects. The American Society of Sports Medicine (ACSM) recommends that people with good health perform 8 to 12 repetitions at a time. If you want to strengthen your muscle endurance, you may need to do more. It is generally recommended that each squat practice should not exceed 10 minutes in a set of time, and increase the strength step by step.
Not suitable for squats 4 groups1. Patients with severe degenerative inflammation, hair bone problems and other related diseases
2. Pregnant women
3. Women during the period 4. People who have had surgery should discuss with the doctor before squatting.
