25/11/2021
All about squats: pumping the body with and without equipment
Squats are a basic exercise in any training program. It is affordable, natural for the body and useful at any age. The article told what exactly squats are useful for, what muscles work, how many calories are burned and how to perform squats correctly at home.
What muscles work during squats
Squats are a complex exercise for several muscle groups, and not just for the legs, as it may seem.
Proper squats load: the
gluteal muscles of the
front surface of the thigh
the posterior surface of the thigh of the
calf
abs muscles
back muscles.
In addition, squats strengthen stabilizer muscles, ligaments and tendons. When performing squats with weights in the hands, the muscles of the arms, chest, shoulders, and upper back are worked out.
How many calories are processed
Squats involve several large muscles, so they burn a lot of calories. But the exercise lasts relatively short, so it is not as effective for calorie consumption as walking, cycling, running and other long-term loads.
The number of calories burned during squats is calculated according to the formula:
Processed calories per minute = 0.0175 x MET x weight (in kilograms)
MET is the metabolic equivalent, which in a calm state is equal to 1. For example, brisk walking - MET 3.5, light squats without shortness of breath — 3.5, medium intensity - 5, high intensity with noticeable shortness of breath — 8.
So, a person weighing 70 kg will process 6,125 kcal per minute at an average intensity. Or about 31 kcal per approach (5 minutes).
To increase calorie expenditure, do squats more intensively, alternate types of exercises, take weights.
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How to do squats: ex*****on technique
The basic exercise is a squat with your own weight. Having mastered the correct basic technique, you can move on to squats with dumbbells, barbells, elastic bands.
The technique of proper squats:
Put your feet shoulder-width apart or slightly wider. The feet are slightly turned to the sides.
You can keep your hands straight in front of you or in the lock. Another option is to put your palms on your shoulders with your arms crossed.
Pull your hips back, shifting your weight on your heels and keeping your chest raised.
Lower yourself until your hips are parallel to the floor. Keep your back with a slight bend, do not slouch.
At the same time, you should feel tension in your thighs and buttocks. Pay attention that the knees are exactly above the toes and do not come forward.
Rise to the starting position. When lifting, try to push off the floor with your heels in order to better load the muscles.
Pay attention to breathing: when moving down, you need to inhale, when climbing up, exhale.
squats with an elastic band
Precautions
Squats are safe when done correctly, but some precautions should be kept in mind:
Go down as far as it is convenient. When you start to feel discomfort in your hips or knees, stop. Squat only up to this level and do stretching.
Look ahead. It may seem natural to look down during squats, but it's right to look straight.Choose a point in front of you that you want to focus on. This will help keep the neck in the right position.
Keep your back straight, bend slightly in the lower back. Don't slouch, especially at the bottom of the squat. Focus on keeping your spine straight and your head looking straight.
Lift as much weight as you can. Squats will be more useful if you do them correctly. Too much weight breaks the equipment, which can lead to injury.
Keep your torso muscles tense. When performing the exercise, you should not stagger, all movements should be clear and even.
The knees should look in the same direction as the toes. During squats, the direction of the knees and feet should coincide. The knees should definitely not be directed inward ("x") and should not deviate outward from the direction of the feet.
If you feel pain in your joints and ligaments after squats, try to reduce the load. If the pain continues, consult a doctor.
Benefit
There are a lot of advantages of squats, it's not for nothing that this is one of the most popular exercises. We have identified 5 main:
Strengthening the stabilizer muscles of the body
Strong stabilizing muscles facilitate everyday movements and can relieve some health problems. For example, due to weak gluteal muscles, the lower back may hurt. If you pump the gluteal muscles, perhaps the lower back pain will pass. Strong torso muscles will help correct posture and reduce the load on the spine. A study conducted in 2018 by The National Trust showed that squats work out the back muscles even more effectively than planks.
Reducing the risk of domestic injuries
Squats strengthen muscles, tendons and ligaments. Improve the nutrition of joints and bones. All this reduces the risk of injury in everyday life and improves mobility.
Calorie burning and muscle tightening
Strength exercises burn calories and tighten muscles at the same time, the skin becomes smooth and elastic. In some cases, when it seems that you need to lose weight, the problem lies in weak muscles. This is especially true for the slimness of the legs.
Improved results in most sports
In almost all sports, adding squats to the training program will accelerate progress. Jumping exercises and squats increase explosive strength and speed, improve efficiency in endurance sports. Therefore, both sprinters and marathon runners do squats.
The necessary load for a sedentary lifestyle
Squats are a natural exercise for our body. By doing this simple and accessible exercise, you can eliminate all the risks of a sedentary lifestyle. With the help of squats, you can keep your muscular, cardiovascular and hormonal systems in good shape.
Types of squats
Basic squats
If you have been doing sports recently or have continued after a long break, start with basic squats. This will give the muscles and joints time to adapt. When the usual squats seem easy, move on to more complex types.
Barbell Squats
Squats with a barbell are classics of strength exercises on the legs. They are used in almost all sports: bodybuilders, powerlifters, runners, football players, skiers, rowers. At home, the barbell can be replaced with a crossfit bag.
There are 2 main types:
Squats with a barbell on the shoulders. The barbell neck is located on the upper part of the back (trapezoids).
Frontal squats with a barbell. The neck lies on the front deltas.
Squats with weights over the head
You can use dumbbells, a medball, a light barbell or a neck. They are performed as usual squats, only holding the object above your head on outstretched arms. This type of exercise loads the torso and back, develops balance.
Squats with jumping out
A powerful exercise for developing muscles and endurance at the same time. The main advantage is a high load in a short period of time. Exercise puts a lot of stress on the joints and the cardiovascular system, so you need to have at least minimal physical training.
The technique is similar to basic squats, only with a jump when straightening.
squats with jumping out
Deep and shallow squats
Shallow squats, or squats up to parallel, are the most common form of squats. The depth of lowering in them is limited by the position in which the hip is parallel to the floor. The main load is distributed on the front surface of the thigh.
Deep squats when the pelvis falls below the knees. This option is more complicated and more traumatic. A lot of stress on the knee joints and Achilles tendon. Stretching is necessary for proper ex*****on. The main load falls on the buttocks.
types of squats deep and shallow squats
Gakk-squats
The barbell is behind the back on the arms stretched down. Because of this, a significant part of the load is shifted to the back.
Plie squats
Put your feet wide apart, spread your socks and knees. In this position, perform squats, you can do with weights. This kind of squats loads the inner surface of the thighs.
Lunges
A dynamic alternative to squats. Develops a sense of balance and explosive power. It can be performed with weights.
lunges with a weighting device
Hindu squats
Unlike basic squats, you need to lift your heels off the floor. Therefore, Hindu squats are more traumatic. They can be performed if you are in good physical shape.
Pistol
Squats on 1 leg, much more difficult and traumatic. To perform, you need at least minimal physical training and completely healthy joints. A popular exercise among skiers and crossfitters.
squat pistol
Squats with a ball or a fitness elastic band
To add load and diversify squats, try to hold a gym ball between your knees or put a fitness elastic band on your legs. Another variation of this exercise is steps to the sides in a squat position with a fitness elastic band on the shin.
steps with elastic band
Do I need to do squats every day
You can squat every morning as a charge to awaken the muscles, cheer up the body and accelerate blood circulation.
As a workout, you do not need to load your legs every day. This will not only not benefit, but may even harm. The effect of any workout does not appear during the exercise, but during recovery. After exertion, the muscles need time to recover and adapt. Adaptation is what makes the muscles strong and taut, and it needs to be achieved. Therefore, it is optimal to do squats 2-3 times a week. Daily squat workouts will overload the muscles, and the state of the body will be "broken".
