What are squats? Health benefits of doing squats properly

Currently, many people choose squat exercises to train the muscles of the lower body such as hips, legs, thighs. So what are the benefits of squatting and how to do it properly? Let’s find out more details with Tnhelearning.edu.vn in the article below.

What are squats?

The squat is a hip flexion and extension exercise with the support of the knees and ankles. Squats work two main muscle groups: the front of the thighs and the glutes. Regular squatting will help the practitioner get a toned butt, and also work a number of other muscle groups such as abs, back muscles, calf muscles and the back of the thighs.

What are squats?

Benefits of doing squats

What are the benefits of doing squats regularly? In addition to the effect of building a sexy butt for women, the squat also helps the practitioner own toned legs and develop effective muscles. Some other benefits of squats include:

• Strengthens ligaments, tendons and bones during exercise , reducing the risk of injury.
• Combined with dance moves that burn calories, effectively lose weight.
• Increases balance for older adults by combining hip, knee and ankle work at the same time.
• Increased flexibility for joints, especially when the body shows signs of aging, contributes to improving the elasticity of muscles, tendons and ligaments.
• According to in-depth research in 2018, regular squatting will help improve bone mineral density, make bones stronger and support the spine very well, 4 times higher than plank exercises.

Benefits of doing squats

Risks of doing squats the wrong way

Doing the wrong squat for a long time leads to a number of risks and consequences, including an increased risk of injury. Besides, the combination of squats with weights and other exercises with the wrong posture will cause you to injure some parts such as knees, back, and ankles. Therefore , you need to consider choosing the right squat exercise and consult the instructions of the trainers to get the best results.

To help squat correctly and effectively, you can refer to some of the following tips:

• Exercise slowly, with control over muscle groups during exercise.
• Warm up before exercise with exercises such as ankle rotation, hip rotation, and knee rotation for about 5-10 minutes.
• Choose shoes with flat soles, good grip to avoid losing balance when practicing.

The risks of doing squats the wrong way

Who should and shouldn’t do squats

Squat exercises are suitable for people of different ages and genders. However, if you are in the recovery phase of an injury , choose simple, not too heavy exercises. In particular, the following people need to consult their sports coach as well as their doctor before exercising:

• Having heart problems.
• Having problems with joints.
• Ligament injury.

Who should and shouldn’t do squats

Safety notes when doing squats

Although you can practice squats at home and fairly easily, there are still some risks if not careful. Here are some notes when doing squats to ensure safety and minimize risks:

• Squeeze your abdomen when exercising if there is no resistance, pay attention to tighten your abdomen if you exercise with heavy weights to avoid spinal injuries.
• If you find that your knees or hips are uncomfortable when squatting, stop, just practice with appropriate intensity.
• Exercise according to the intensity from low to increasing, it is necessary to pay attention to the balance between intensity – volume – frequency – recovery to achieve the highest efficiency.

Notes in the process of practicing squats

Frequently asked questions about squats

Does squatting help lose weight?

The answer is yes, especially jump squats. This is a high-intensity exercise, affecting many other muscle groups, so it can burn quite a lot of calories and support effective weight loss.

Does squatting help increase round 3?

Certainly yes. If you regularly practice squats with the right intensity, the right exercises, your butt will become rounder and firmer.

How many times a week should I practice squats?

Normally, the intensity of squat training will be 1-2 times a week. However, this will depend on your goals as well as combine with other exercises for the best exercise.

Some frequently asked questions

The above article Tnhelearning.edu.vn has learned with you in detail what squat exercise is and the health benefits that squat brings. Hopefully the above sharing will help you better understand the squat and practice to achieve the highest efficiency.

Source: Health website Hello Doctor

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