Squats are an effective and versatile exercise for the legs and buttocks. If you do them correctly, you can see good results in a short time. We tell you what will happen if you squat every day, what mistakes people make when squatting, what benefits such exercises bring, who can and cannot do them, and what types of squats there are, informs Ukr.Media.
Squats are a basic exercise for maintaining a figure and losing weight for both women and men. If you are ready to squat every day, you will achieve excellent results in a short time. Don’t be afraid to do 100 squats at a time. Just distribute the load evenly throughout the day. You can squat 10 times every hour, and the necessary indicator will accumulate during the day. Over time, the body will get used to the loads, and you can increase the number of repetitions in one approach up to 50 squats at a time.
So what happens to your body if you squat every day for a month? This was revealed by British doctor and author of books that reveal the secrets of recovery and weight loss, Michael Mosley.
It is useful to squat every day, what are the benefits:
Metabolism stabilization
If you squat 100 times every day, the result will be this: the body will start burning calories even after completing the planned hundred repetitions. This will make it easy to stay in shape.
Increasing endurance levels
Squatting every day is very useful. After all, performing squats on a regular basis has a positive effect on the body's endurance. 50 squats a day develop hip extension strength. The result is an increase in strength indicators, which significantly facilitates the performance of jumping and running exercises. Squatting is the best way to improve overall sports performance. This way you can prepare your body for the transition to a higher level of sports.
If you squat 100 times every day, you can tighten your body, strengthen your heart, and improve your posture.
Strengthening the heart muscle
Another thesis on the topic of whether it is useful to squat every day is this. Even 20 repetitions a day for a month have a positive effect on well-being and strengthening of the heart muscle. During the exercise, the tone of the heart muscle increases, and blood saturated with oxygen also enters the heart, which improves its work.
Even and beautiful posture
If you squat every day, it is easy to see the effect “before” and “after”. And it is not for nothing that daily squats have many positive reviews. This promises an even and beautiful posture, because it directly depends on the muscles of the lower back, upper back and neck. 30 squats in one approach allows you to strengthen these muscle groups, correct posture, make it more even.
Increasing self-discipline
You can also squat every day to improve your self-discipline. In the first week, you will have to concentrate all your willpower on doing squats, but after a few days, your body will get used to it, and this exercise will bring you pleasure. Developed self-discipline is the basis for achieving success not only in building an ideal body, but also in solving many life tasks.
If you squat every day, you can slow down age-related changes in your bones.
Your bones will become stronger
A person who squats every day not only keeps the body in shape, but also strengthens the bone tissue. With age, bones always become more porous and fragile, which can lead to conditions such as osteopenia and osteoporosis. One of the most effective ways to maintain bone strength and even stimulate bone growth in adulthood is to perform strength exercises.
You can reduce the risk of injury
You may have heard that squats are “bad” for you—they can damage your knees or cause back pain. Of course, if you squat incorrectly or lift more weight than you're comfortable with, you can get injured. But when you squat correctly every day, you can actually prevent future injuries.
You can improve your flexibility
Girls who squat every day develop flexibility. They may even feel that lifting weights can hinder flexibility—if muscles get “bigger,” doesn't that make movement more difficult? But the reality is that strength training, especially through a full range of motion, can actually improve flexibility and mobility in the joints of the lower body. Look at Olympic weightlifters: they're incredibly powerful athletes, but they're also incredibly flexible.
If you squat every day and eat right, you can lose weight.
What muscles work during squats?
Squats target literally every major muscle group in your glutes (the three gluteal muscles), legs (hamstrings, quadriceps, and calves), hips, and core, as well as other smaller muscles. So if you squat 100 times every day with proper technique and a full range of motion, you will see improvements in strength and endurance in all of these muscle groups over time.
How your body will change if you squat every day
Compliance with sleep and nutrition regimes, performing squats every day create conditions for changing the body. Squats are beneficial for health. If you squat every day, the result will be noticeable on the hips in two weeks. They will become slimmer, and the buttocks will be tightened. The volume in the waist area will decrease, since squats involve the abdominal muscles in the work, and performing a large number of repetitions within one approach starts the process of burning fat.
Daily squats are beneficial for the body if you perform the exercises correctly.
Tips on how to squat correctly
If you squat every day, you will be able to build more muscle and develop good strength. Including squats in your workout program is not up for debate. However, you will be wasting your time if you perform squats with poor technique. Here are some tips on how to squat correctly.
Low squat
Can you squat every day? You can, if you have a low squat. As you lower yourself, tighten your core muscles and make sure that your thighs are parallel to the ground or lower at the bottom. If you can't get that low when squatting with a barbell, work on improving the mobility of your hip and ankle joints.
Knee extension outwards
Is it good to squat every day? It's good to keep your knees from moving inward as you lower yourself. In fitness slang, this is called “knee-locking.” Bending your knees when squatting puts a lot of stress on your joints and can damage your ligaments.
Don't lift your heels.
You can squat every day as long as you don't lift your heels as you lower. This shifts your weight forward, increases the difficulty, and puts undue strain on your knees. Instead, push off the floor with the entire surface of your foot.
Use more than one squat variation
If you squat every day, you'll get better results by doing different variations of the exercise. Instead of doing just one type of squat, try doing different variations every now and then to target different muscles. For example, swap barbell back squats for goblet squats.
Do not round the cross
You can squat at least 100 times a day, as long as you don't round your lower back. Otherwise, you're putting dangerous strain on your lumbar spine. But don't over-arch your lower back either. Always keep your back straight and neutral when squatting. It can be difficult to keep track of your spine position on your own. So if you're a beginner, ask an experienced buddy or trainer to watch you and give you feedback on your technique.
Daily physical activity improves health and lifts your mood. If you squat every day, you can achieve significant results in a short time.
Who is contraindicated for squats?
Many people wonder if it is possible to squat every day? Squatting with dumbbells and a barbell is not allowed for those who have one of six diagnoses:
- Exacerbation of a herniated spinal disc – there is pain that radiates from the back to the leg or causes numbness in the leg;
- A diagnosis of “rheumatoid arthritis in the exacerbation phase” has been made – pain in both the spine and joints may worsen;
- Hip joint restriction: This is accompanied by groin pain that may radiate to the knee or foot. Squatting can make the condition worse—it may even be impossible to sit on a chair;
- Recent limb fractures. If there is a feeling of instability, you should also not squat;
- Osteoarthritis of the hip or knee joint means that you can't squat deeply with a barbell. It won't harm your health, but the joint will hurt a lot for a while.
Джерело: ukr.media
