The more you do the squats, the stronger the strength? better? If you don't do well in 4 aspects, it's all in vain
Whether it is for muscle gain or fat loss, the squat is a must-do. It's not without reason that squats are called "fitness ace" movements. Squats not only help the coordinated development of muscles in the whole body, but also promote fat burning efficiency and increase the speed of weight loss.
Many people regard squatting as a movement that must be exercised every day, and even some dieters only do squatting to lose weight, and strive to improve the number of times every day, because they believe that the more squatting is done, the stronger the strength will be. The effect of muscle fat loss will be very good. But is it really that good?
The squat is indeed a fitness ace move, there is no doubt about it. However, although squatting is good, it is not suitable for exercising every day, nor is it suitable for blindly pursuing the number of squatting.
In the process of squatting, the legs are the main part involved, and the legs belong to the large muscle group. Once exercised too much, it is easy to cause soreness or injury. This feeling will last for a few days or even a week, affecting personal fitness progress. The blind pursuit of squat times will also affect the effect of exercise.
Main Workout: Quadriceps
Secondary Workouts: Hamstrings, Glutes
The reason why the squat is called the trump card movement is because it can mobilize the muscles of various parts of the body to participate, such as the gluteal muscles and leg muscles. Squats are an essential exercise for improving body strength or gaining muscle and reducing fat. Why can you lose fat? Very simple, we all know that squats can exercise the buttocks and legs, and these two parts are the largest muscle groups in the body. During the squat process, we can stimulate these two parts and consume more calories. more, to achieve the purpose of losing fat. Therefore, most people use squats to gain muscle and lose fat.
However, the more squatting is done, the stronger the strength and the better the effect. We should pay attention to some key points in the squatting process, such as the following four key points. The effect will be better.
Practice squats every day, and do hundreds of them at a time. Have you ever considered how your legs feel? Although the muscle needs constant stimulation to tear the muscle fibers to re-grow and grow, the muscle only recovers and grows when it is at rest. If you work out every day, you don't have time to repair your muscles, you don't grow, and you're going to have a lot of soreness that interferes with other workouts.
The legs belong to the large muscle group, and the repair time is about 48-72 hours. After each training, do not do any more training during this time, and let the muscles repair before training. Therefore, the squat does not need to be trained every day. training will affect the results.
When many people do squats, they feel that they are very powerful. After doing 100 squats at the fastest speed, they instantly become cool. But in fact, doing a quick squat will reduce the stimulation of the muscle group, and there is almost no time to feel the force of the hip, so the gluteal muscle group is ignored.
In the process of squatting, it is recommended to slow down and feel the force of the hip muscles, and the pressure on the knees will also be reduced, reducing the chance of knee injuries. Generally speaking, the frequency of squat movements should be: slowly get up for 1-2 seconds, and slowly squat for 2-3 seconds.
Some people think that if I can do dozens or hundreds of squats at a time, I am very good, and my fitness effect will be better? In fact, this is not the case. In a single exercise, our muscle fibers are not fully activated. Only about 30% of the muscle fibers are activated in a single exercise, because the body will adjust itself. During the exercise process, in order to Injury prevention, muscles go into a state of self-defense.
In order to improve the muscles of the muscle fibers and reach 100% of the value, it is recommended that you perform in groups during the squat process. Do 3-4 sets of squats each time, 15-20 squats per set, rest 60 seconds between sets, so that the effect of fitness will be better.
In the process of muscle repair, many nutrients are needed, of which protein is the most important. Therefore, whether it is normal or after training, we should consume more protein.
A study has shown that in the process of strength training, the intake of amino acid foods containing leucine will improve the muscle building effect, and protein is rich in amino acids, so, in order to improve the fitness effect, we in the process of squatting or Eat protein after squatting.
Further reading:
What should I do if I sit for a long time and form "mother's buttocks", which makes me look old and ugly? This set of actions solves the problem!
What to do if you lose muscle after you stop training? 3 Ways to Avoid Muscle Loss Effectively - wikiHow
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