Squats are one of the most effective exercises you can do to get stronger and live longer.
Important reason: Movement increases your strength, balance and flexibility. In addition, you can crouch anytime, anywhere. No equipment required.
Experts say there is no more exercise To improve lower body strength and flexibility — and research shows that crouching has many other benefits.
- Strengthen core and back — Two muscle groups that support all movements. According to one study, squats were even more effective at targeting the core and hips than boards.
- Prevents injuries. Stronger legs by crouching and well-oiled knees and hips will not make you more brittle.
- Stand straight. Studies show that crouching improves posture.
- extend. Crouching is an effective stretch for hamstrings that are too tight to sit down. Loosening these muscles can help relieve back pain and increase flexibility.
Taken together, The benefits of crouching are important for maintaining strength and agility over the years.
But, but, but: There are the right ways to do squats, and there are many wrong ways that can damage your knees and lower back.
How to do:
- Start standing with your feet shoulder-width apart and point your toes slightly outward.
- Sit down as if you were sitting in a chair, remembering two important points. Place your knees on your toes and keep your back straight.
- Sit until your thighs are at least parallel to the ground or your hips are slightly below your knees. Or work until then.
- Push the heel back and press on the upper gluteal muscles.
Here is a video for reference.
- And hey, You can use a real chair for support. Follow the same steps, but stand about 6 inches in front of the chair while doing it.
Exercise scientist He says it is very beneficial to start with 3 sets of simple weight squats of 12 to 15 several times a week.
Want to challenge more? Once you’ve mastered weight squats, try these three variations.
- Add weight. Use barbells or dumbbells to add resistance to the squat. And keep on weighting as you get stronger. Method is as follows.
- Squat jump. Follow the standard weight squat procedure, but lower and return. Method is as follows.
- Divide the squat. Place one foot in front of the other and crouch down starting from the rush position. Then switch to the other leg. Method is as follows.
And there are many more!
Conclusion: Crouching is one of the important exercises that can imitate life. Adding squats to your exercise routine can help you cook, garden, play with your kids, and lift things at work.
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