Let’s be honest, squats really do the trick when it comes to calorie burning and strength training workouts. This exercise can be performed in many variations and activates numerous muscle groups. Squat and you will definitely feel the burn.
One of the most common questions is, “How many squats should I do for optimal effect?” We spoke to our trainers for more information.
Benefits of squats
Squats aren’t just for bodybuilders and weightlifters. It’s for everyone who wants to improve not only their looks but also their function, bone structure and tendon strength. Building strength in these areas can help reduce your risk of age-related conditions such as osteoporosis and sarcopenia, and help improve your posture, focus, and balance. A surefire way to get there.
“Including squats as part of your exercise routine will strengthen your body from the inside out and help keep it healthy and strong. It doesn’t have to get weaker as you get older. Prevent and prolong it.” I can continue to actively enjoy life’s adventures because I can.” Katie CorioCertified Strength & Conditioning Specialist.
This workout has various health benefits. Steve Schunissen, ISSA/IFPA A Certified Personal Trainer, CPT, provides a list.
- increase ability and strength
- build muscle
- improve digestion
- Shape your butt and abs
- burn fat
- prevent injury
- Improves balance and mobility
- Strengthens lower body muscles
- build core strength
RELATED: The ballet-inspired plié squat tones the glutes and inner thighs. Here’s how:
How many squats should I do per week to see results
Squatting with heavy weights puts more strain on your central nervous system than lighter weights, explains Teunissen, so the answer depends on how strong you are already. increase. He did 4 sets of 10 repetitions. Do this for 4-6 weeks.
Corio recommends doing one to two squats per week, at least two days apart. Try to increase the weight you use for squats each week. You’re stronger than you think, says Corio, and when you let your form down, it’s easy to gain power. “I start by doing five sets of 10 reps. As I get stronger, I can increase the weight and do fewer reps.”
squat training
Theunissen recommends starting with some of these squat exercises.
(scroll to read more)
overhead squat
More stability, suppleness, and flexibility are required to perform overhead squats with weights on your head than performing regular squats.
How to:
- Point your toes and stand with your feet wider than shoulder-width apart. With a wide grip, hold the barbell or ball above your head.
- Sit on your hips, keeping your chest and head up. Extend your thighs slightly past parallel to the ground.
- Start the return by driving in your heels.
RELATED: Jillian Michaels explains how to squat
squat jack
How to:
- Squat into a basic stance with your arms behind your head.
- Jump your legs back and forth while keeping your body in a squat.
mine squat
This version uses the mine machine common in gyms.
How to:
- Load the bar with the required weight and place it in a corner or mine station.
- Hold the weighted end with both hands at chest height and squat down in front of it.
- Keep your chest up as you push your heels up.
Next: If your knees hurt while squatting, here are 9 workouts to try instead.
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