What’s the right way to get maximum squats benefits?
Squat exercises are probably the most neglected and most poorly done activities. There are several advantages of Squats but most of the time, people find wrong ways to do squats. This is why a lot of people fail to reap the benefits of squat exercises. But that was then – behind us. Once you finish reading this article, you’ll not only view squats from a new perspective, but you’ll also know how to do different variations properly.
Here are some great benefits of squats exercises.
The Best Way to Do a Proper Squat
Once you get into the flow of how to do the regular squat correctly, other variations become easier. If you want those moves to be flawless, ensure your workout shoes for men or women have that much-needed support.
Posture is everything for squats:
- Straighten up with enough space on your back to ‘sit.’
- Your feet ought to be parallel to each other and shoulder-width apart.
- Let your chest be out straight, and your head facing up – preferably fix your eyes on an object above your eye-level.
- Spread out your hands in front of you and bend your knees. Feel the pressure at the core as you transfer the weight to your heels (not your toes).
- As your knees bend, slightly sit back until your outstretched hands (the elbow part) touch your knees. Some people are not able to reach this far down during the first few attempts. Not to worry, though, consistency is the name of the game.
- Your knees must not protrude and go beyond your toes. We don’t want to transfer the weight to the toes if you’re going to benefit from squats. Remain in that seated position for about 5 seconds. You are allowed to increase the amount of time as you become better at it.
- Slowly rise to the original position, still applying the pressure to your heels. You should feel all the pressure points. Repeat for about 20-40 times, depending on your endurance.
Don’t let gravity push you down and up; take control of the movements slowly.
Squat exercises will be beneficial if you are aware of all the body parts involved. With that knowledge, you should ensure you eat organic foods to keep up with the muscle growth consistently.
Which Squat Muscles Benefit During a Squat Exercise?
When it comes to the dynamics behind squats, several upper body muscles as well as lower-body muscles, are working hand-in-hand to push you up and down. The good thing is that these muscles will still be actively working even if you use no weight at all. (However, aim to increase the load as this eventually brings out a better effect.)
The muscles activated in a squat position include:
- Glutes (gluteus maximus, minimus, and medius) – just a fancy way of calling the buttocks muscles. ‘Squats for glutes’ is a particular favorite conversation among women.
- Hamstrings – this is the region behind the thigh.
- Quadriceps – this is the front area of the thigh.
- Adductor – at the groin region.
- Hip flexors
- Core muscles
These are general squats muscles for various squats adaptations. However, certain forms of squats will exert extra pressure and require other muscles in the process. Some of these variations include the barbell squat, the dumbbell squat, front and back squat, the goblet squats, and the likes. You’ll be surprised to learn that there are over 50 different ways to do squat exercises.
Benefits of Squats at Home
1. Do Squats Anywhere
Guess what: you don’t have to be in some studio or have an instructor for you to reap the boons of these exercises. You can do regular squats in your office, and you can also knock yourself out in the bathroom before you take a shower – just don’t slip!
2. Ninja Flexibility Squats Benefits
What are you waiting for? Start flexing like a ninja
Squats bring kinesthesia into full steam. The exercise ensures your muscle tendons and ligaments are properly worked on. They give you all the stretch and bending you might need for regular activities such as walking, running, or even sitting down. What’s more, instructors recommend athletes and other performers do jump squats as a warmup or when finishing up an exercise set.
3. Fewer Risks of Injuries
With your bones and ligaments strong, there are lower chances of ankle and knee injury. The co-contraction of your quadriceps adds stability to the knee region. Furthermore, your bone mineral density level is likely to go up after each squatting activity. No wonder physical therapists recommend this particular physical exertion to recovering patients.
4. Better Digestion, Air and Blood Circulation
Did you know that exercising your leg muscles boosted the speed at which fluids coursed through your body? This translates to better movement of nutrients and functioning of the small intestines. In this way, squats benefit not only your physical life but also your daily activities.
5. Bye-Bye Calories
This would be the most known and common squats benefit. You don’t need to run for 30 miles or spend a whole day in the gym for you to burn calories. Don’t you believe it? Well, check out this Harvard article showing how a 155-pound guy burned around 223 calories in under 30-minutes of a rigorous strength training exercise.
6. Better Core, Better Life
Perfect exercise for multidimensional muscle growth
Remember, the core is one of the main upper body muscles that are targeted. A stronger core is a plus for your back and enables you to maintain a correct posture. This will reflect itself in lower back pains as you age. It also pumps your adrenaline and is an amazing way to start and end your day. Is there a better definition of aging gracefully?
It was necessary to summarize all the squats benefits into these points. If we were to analyze the individual variations of squats and their effect on your body, we would have to write a whole book on the same.
Which squat exercise works best for you?