Squats are an important exercise for general physical development, and in strength sports. It is included in almost all physical training programs, including for professional athletes. Let's consider why these exercises are useful for men and women, whether there are contraindications to them, what types exist and how to perform them correctly.

The effects of squats on health

Squats bring many benefits to both the strong and weak half of humanity. This exercise must be done correctly, otherwise you will not get the full benefit and may even harm yourself. The most dangerous technique is for the knees. However, even when performing deep squats correctly, especially with weights, there is a strong load on the knees and lower back, so it is important to listen to the reactions of your body.
But for the heart, the effect of such exercises is ambiguous. On the one hand, this is a burden on the body, and on the other, they help improve blood flow and are useful for ischemia and arrhythmia. People with weak legs often have weak hearts, and squats are great for strengthening both.

Did you know? There is a set of exercises by Dr. Bubnovsky for the treatment of cardiovascular diseases, which includes squats, push-ups, and leg lifts from a supine position. At the end of its implementation, the pressure returns to normal.

Benefit

These exercises bring the following benefits to both women and men:

1. They help speed up metabolism and burn calories, help get rid of fat deposits and cellulite.
2. Trains breathing, heart and endurance.
3. When performing these exercises, men can perfectly pump up their quadriceps and other leg muscles, as well as their buttocks, lower abdomen and back, for which it is recommended to use weights when performing these exercises.
4. They tighten muscles and give a slim figure. Most of all, they have an effect on the leg muscles, tightening the buttocks and abdomen.
5. Good effect on posture.
6. Increases flexibility in the legs and lower back.
7. They have a good effect on the functioning of the pelvic organs, which helps the production of hormones.
8. They have a positive effect on the cardiovascular system and normalize blood flow.
9. Prepares the body for other strength exercises.

If you sometimes do squats, but have not noticed any significant results from the training, then it is worth considering whether you perform these exercises often enough. They are also useful in this form, but the effect will only be achieved if they are used regularly.

Undoubtedly, the effectiveness of such exercises depends on the correct execution, the number of approaches and the number of executions.

Harm

Improper execution of squat technique can have a negative effect:

• damage your knees and cause them pain.
• When using weights, incorrect posture increases the risk of injury.

In addition, women should be especially careful with these exercises:

1. Deep squats put a lot of stress on the knee joints and back, even when done correctly. Such exercises can cause deformation of the knee joints and cause serious damage. appearance legs
2. In women, pressure on the pelvic organs and cervix greatly increases. This exercise is not always advisable during pregnancy, so it is advisable for a woman to consult a doctor about this.
3. Performing a large number of deep squats compresses blood vessels for a long time, which can contribute to the appearance of varicose veins.

For women who care about the beauty of their figure, it is important not to pump up their buttocks. To do this, you need to place your feet shoulder width apart, maybe a little wider. The depth should not be lower than the parallel position of the hips. Excessive loads can cause sinewy legs, which looks acceptable in the stronger sex, but is not particularly aesthetically pleasing in women.

Important! Warm-up will protect you from unnecessary injuries. Before such activities, it is recommended to jump rope and stretch your legs.

Contraindications

There are also prohibitions to this generally health-improving exercise:

• injuries to the joints and bones of the legs, as well as the spine;
• operations performed on the above-mentioned parts of the body;
• diseases of the spine (scoliosis, hernia, radiculitis, etc.);
• second half of pregnancy and threat of miscarriage;
• a number of cardiovascular diseases (varicose veins, heart diseases in which stress is undesirable, etc.).

You should also refrain from such activities during exacerbation of chronic diseases, colds, and flu.

How to squat correctly

To squat correctly, it is important to adhere to the following recommendations from professionals:

Important! Jerks, sudden movements, and high speed can lead to loss of balance, which contributes to injury. The joints of the knees can be especially affected.

When performing squats, you need to take into account a number of nuances:

• the wider the legs are, the greater the load on the buttocks;
• with a narrow leg placement, there is more load on the quadriceps;
• the deeper the squats, the greater the load on the buttocks;
• The more the feet are turned in different directions, the more the buttock muscles work.

Video: How to squat correctly For beginners in sports, it is advisable to start exercising without weights. Any load should be gradual. Barbell squats can only be done with appropriate athletic training.

Options for the most effective squats

Exist different kinds squats according to the position of the legs and the use of sports equipment that makes this exercise heavier. Let's consider the most effective of them. After mastering them, you can begin to practice more complicated variations, for example, pistol squats on one leg.

With a barbell on your shoulders

This weighting of squats helps build quadriceps muscles. The muscles in the lower back and buttocks also work. They try to keep their back straight, without bending forward.

Video: Barbell Squats

Perform the exercise as follows:

1. Place your feet shoulder-width apart.
2. Take the barbell with a medium grip (a little more than shoulder-width apart), remove it from the racks and place it in the upper back. The feet should be fully and firmly planted on the floor. Raise your head up, keep your back straight.
3. Bend your legs so that your thighs are parallel to the floor.
4. Hold the position for several seconds. Return to starting position.
5. Only professional athletes of short stature can perform the exercise.

Important! Do not place the barbell on the neck area under any circumstances. This could result in serious injury.

With trap bar

This type of squats is suitable for those who have not mastered barbell squats, but want to master this technique. Using a trap bar puts stress on the buttocks and quadriceps, as well as the trapezius muscles of the back. Exercises with such equipment are not particularly popular, since there is a need for a trap bar, but there is no need for racks and a power rack.

Exercises are good to do if you have problems with the spine, since the classical technique is not suitable in this case. The load on the spine when squats with a trap bar is not so great.
Perform the exercise as follows:

1. Stand in the middle of the trap bar, lower your hips parallel to the floor, slightly bend your knees. Firmly grasp the handles of the projectile. This initial position.
2. Straighten your knees and hips, simultaneously focusing on your heels, that is, straighten up to your full height.
3. Return to starting position.

Half squat

This is a partial squat. Half squats allow you to tackle heavier weights. When performing it, the load on the knees and lumbar back is less.
The exercise is similar to a sumo squat: place your feet shoulder-width apart and turn your knees in different directions. The difference is that you don’t need to go very low - your knees should be at an angle of about 110–120°.

"Sissy"

This exercise works well on the lower quadriceps. When performing such a squat, you need to lean back as much as possible, but your hips and torso should be on the same line. To avoid losing your balance, you can hold on to the back of a chair or other support with your hand.

This movement is similar to leg extension on a machine. If training is suspended for any reason (vacation, business trip), this exercise will help you not to lose your athletic shape while you are not able to perform the set of exercises fully.

"Plie"

This exercise works well on the gluteal muscles and inner thighs.

When performing it you must:

1. Position your legs so that they stand wider, slightly extending beyond shoulder width. Toes should be turned outward by 45°.
2. Bend your knees slightly, tighten your abdominal muscles, and tighten your buttocks. Push your pelvis in front of you and hold this position. Keep your back straight, do not squat deeply.

Sports and gyms can now be found on every corner.

Attractive headlines and slogans that promise to make you, if not a star, then at least a supermodel.

On the one hand, they cannot be accused of lying.

But at the same time, you need to understand that to get a good figure you don’t have to go to the gym. It will, of course, help you achieve your goal faster, but it is not the only solution.

There are a number of exercises that can be done at home.

And in this article we’ll talk about squats, their health benefits, as well as possible harm from them.

Squats: what they are and how they are used

Squatting is physical exercise, the essence of which is to lower the body when bending the knee joints. It is key not only in strength sports, but also for general physical training. There are many variations of this exercise, each better suited for a specific purpose. It can be performed with your own weight, with additional weights in your hands, with a barbell, etc.

This exercise is one of the basic ones in all strength sports, and is also indispensable in fitness and bodybuilding. When doing this exercise all leg muscles are used– gluteal, quadriceps and hamstrings, calves, and other small muscle groups.

The variability of the use of this exercise is very high - it can be used both to gain muscle mass and to burn fat; to increase endurance, to work out in detail each bundle of leg muscles, depending on the type of squat, to improve overall muscle tone lower limbs, to strengthen the spine, improve the condition of tendons and joints, and also increase the strength of the legs. Squats can be performed with different foot positions, which affects the emphasis on one or another group of leg muscles. In addition, you can perform them on one leg, or with a jump, which allows you to very well increase the strength of the lower extremities.

Squats are used to tone and strengthen the lower extremities. They can make your legs stronger and more resilient. This exercise is included in the training process of any athlete, as it is the best for working the lower extremities.

Squats: what are the benefits for the body?

Squats are a simple exercise that everyone in our country has known since school. Its popularity is quite justified - there is simply no other exercise like this that uses almost all the muscles of the legs. In bodybuilding and fitness, it is used to increase the overall muscle mass of the body. By performing squats with weights using the correct technique, you can ensure that all the muscles of the body are involved, including the upper part. Active performance of this exercise is accompanied by rapid breathing, which improves heart condition.

Another benefit of squats is that You can strengthen the joints and tendons of the lower extremities, improve the condition of the lower back. It has a particularly good effect on the development of knee joints. They will become more durable and will be able to withstand heavier loads. They can protect your knees from degenerative processes that occur over time. In addition, they improve posture and strengthen the back, which is also an important factor.

Regular practice using this exercise can enlarge the buttocks, improve their shapes and volumes. The thighs themselves will become stronger and more toned. The “breeches” zone, a problem for girls, disappears, sagging and sagging of the buttocks area decreases. Squats allow you to more actively circulate blood in the legs, due to which metabolism accelerates. This factor will be of great importance for those who are trying to lose weight.

The leg muscles are some of the largest in our body. This means that they require a large number of energy that is obtained by burning extra calories. That is, they help make your legs more beautiful while at the same time getting rid of excess fat. For women they are even more necessary than for men - since they allow you to immediately get rid of a whole range of problems that torment girls.

Squatting: what is harmful to health

However, despite all its usefulness, this exercise can also cause harm to the body. The fact is that the knee joints, even during normal walking, take on too much load. This is due to the fact that man became upright not so long ago. Previously, the load was evenly distributed across four limbs, as a result of which our ancestors did not have any special problems in this area. Many athletes suffer from problems due to their knees - any sprinters, football players, marathon runners, that is, all those who run a lot and quickly.

The same problems beset bodybuilders. The disadvantage of squats with heavy weights is that they overstretch the knee tendons, which weakens the joints. Professional athletes use a special group of drugs - chondroprotectors - to minimize the consequences of such squats. You are advised to perform such squats either with the help of an instructor or with minimal weight.

Injuries are possible only in the following cases:

1. If you do squats with weights. Our own weight is already enough load for our knees, which they can at least cope with. Squats overstretch the tendons and put stress on the joints. If performed in moderation and without additional weight, they are unlikely to harm you. But, if you are involved in strength sports, then you definitely need to warm them up well before the exercise, and also use various joint supports.

2. Some people may have knee joint problems. If they experience pain even when running, then you should not do squats - otherwise the problem will worsen, and more noticeable destruction will occur in the joint.

3. Also, those who have problems with the spine, scoliosis, or diseases should not do this exercise of cardio-vascular system.

4. Overweight. Wide bones, of course, are a very convenient excuse, but, alas, nature does not provide for wide joints. Therefore, people with overweight You should do this exercise very carefully. In particular, it is better to perform them in small quantities, using special bandages for tying the knee joints.

Squats can be harmful if performed incorrectly. This is especially true when they are performed with additional weight. You cannot slouch or arch your back - otherwise it will receive too much stress.

Even before regular squats you should warm up well and stretch your joints and tendons. If you try to perform a large number at once when the tissues are not warmed up, this is fraught with sprain or rupture of ligaments, as well as joint injuries.

When performed by older adults, additional precautions are taken. In particular, be sure to do a long warm-up before starting. All joints and tendons should be warmed up very well.

In most cases, the benefits of squats many times exceed the harm from them. But, if you have even the slightest painful sensations in your knees, you should consult your doctor immediately.

Squats for children: good or bad

Squats are an excellent general strengthening exercise for children. It is used in physical education lessons, and in most sections for schoolchildren, be it football, or even swimming. If you teach your child to do this exercise from the very beginning early age, then this will have a great effect on the formation of his spine, strong joint apparatus, especially the lower extremities, and will also strengthen his tendons and ligaments.

For children, the risk of harm from this exercise is many times less than for adults. It is rare to find problems with the joints or spine in a child, excess weight, and few children will perform squats with a barbell. Therefore, we can say that squats are an excellent form of physical activity for children. With the help of this exercise, you can take care of the formation of a strong skeletal system, and also, sometimes eliminate your child’s excess energy.

It is very important as soon as possible adapt your child to sports. This will make him more strong-willed and strong, awaken the desire for physical activity. Even the most simple exercises can become a driving factor in a child’s acquisition of interest in sports. Squats are one of the simplest exercises that can be done anywhere. If you can instill in your child the habit of doing a small number of squats every day, then many years later he will thank you for his strong physique.

As an exercise that requires no equipment and can be done almost anywhere, the squat should be an integral part of your daily workout routine. modern woman. This exercise not only works your legs and stimulates your hips, it gives your entire body a great workout.

Few exercises work as many muscle groups as the squat. They are great for the buttocks, legs and abdominal muscles. And since all of these muscles are involved in the metabolism of glucose and fat, squats can help protect you from obesity, diabetes and cardiovascular disease.

They can be done anywhere - in small spaces and without equipment. All you need is just a little space, making them ideal for training at home. And if you're traveling, you can still work out effectively without having to take exercise equipment with you or find a nearby gym.

Fat Burning

The squat is a challenging full-body exercise that works with big amount muscle groups and increases metabolism in men and women. And the faster your metabolism is, and the more muscle mass you eat, the more fat you burn. Squats work the most large groups muscles: thighs, buttocks, calves, and also strengthens ligaments and tendons.
With their help, the muscles of the upper and lower back, abdominal muscles, torso (core), intercostal muscles and muscles of the shoulders and arms are trained.

One of the most effective ways burn more calories for both men and women is. For every kilogram of muscle, the body will burn an additional 100-140 calories per day. In addition, the more muscles, the better body regulates glucose and fat metabolism and insulin sensitivity, which provides additional protection against obesity, diabetes and cardiovascular disease.

Improves immune system and digestion

Squats help the lymphatic system function more efficiently. This system is part common system blood circulation and an important part of the immune system in both men and women. The full body workout provided by simple squats helps lymph fluid flow faster, resulting in improved removal of cellular waste products and other toxins, and improves the production of white blood cells (lymphocytes).

Another function of the lymphatic system is its role in absorbing fats and fat-soluble vitamins from the digestive tract and transporting them into the circulatory system. By accelerating lymph flow, digestion functions more efficiently and smoothly.

Improves posture

This exercise trains the back muscles, which support the body in an upright position and create good posture. Which, in turn, leads to better chest expansion and breathing. As a result, the blood is better enriched with oxygen. Most people have shallow breathing due to a hunched posture. Another benefit of posture is improved digestion, and it also makes a woman more attractive and elegant.

Reduce cellulite

Cellulite in women is caused by fat deposits that deform the subcutaneous connective tissues, and flabby muscles only emphasize these changes. Doing squats strengthens muscles and burns fat. Thus, they deal a double blow to cellulite.

Builds muscles throughout the body

Squats increase upper and lower body strength. Performing this exercise involves most of the muscle groups of the entire woman’s body. Obviously, they increase the muscles of the legs and buttocks. They also create an anabolic environment in the body, which ensures the growth of muscle fibers throughout the body.

When performed correctly and sufficiently, squats cause a powerful release of testosterone and growth hormone in the body. They help even when you train other areas of the body.

Strengthens the abs and torso (core)

During squats, the oblique and rectus abdominal muscles undergo a powerful workout. The muscles of the trunk also include the muscles of the back, pelvis and buttocks. Good development of these muscle groups, among other things, allows you to maintain better balance in old age. And this leads to a lower percentage of falls - the main cause of fractures in older women.

Help with daily tasks

Squatting is the most safe way sit down or pick up a small child or any object from the floor. But with insufficient leg strength, many women often bend over and round their back, which puts stress on the spine and increases the risk of back injury.

Humanity has been squatting since the days of hunters and gatherers. In Asian countries, people often squat and find this position comfortable. And just look at little children, for them squatting is as natural as breathing. We are programmed to do this exercise, so the ability to squat is a natural movement.

Shape the buttocks

The gluteus maximus muscle is maximally loaded during squats. If you want a round and firm butt, then this exercise is for you.

There are a small number of exercises that work the glutes as well as squats. Therefore, it is an excellent choice for shaping this area of ​​a woman's body. In addition, it has an effect on the entire body as a whole.

Completely work out the legs

Most exercise machines are aimed at working certain individual muscle groups, and squats include everything at once. They give the thighs and calves a nice, tight shape. And you don't have to stand in line and wait for the gym equipment to become available.

Safe

If you don't jump while doing squats, this exercise is safe. It will not harm your joints or back. Strengthens your lower body to keep you safe from others

Safe during pregnancy

If you've been told that a woman should avoid squats during pregnancy, you can safely ignore that advice—unless there's an underlying medical condition.

When you exercise with proper technique, you strengthen and prepare your pelvic muscles for childbirth better than Kegel exercises for pregnant women.

And strengthening the gluteal muscles reduces back and pelvic pain. Pelvic pain often occurs when ligaments become weaker due to pregnancy hormones. Strong glutes support the sacral joint and help relieve tension on these ligaments.

Helps prepare for childbirth

The full squat position is the best position during labor. Helps a woman cope with contractions, allows the fetus to move deeper into the pelvis and speeds up the entire birth process. When your lower body is strong, like the result of squats, you will be able to hold this position longer without fatigue.

Bowel movement

Our bowels move better in a full squat position (much more efficiently than sitting on the toilet). Squat training helps in maintaining regular bowel movements. As a result, there is less risk of constipation, bloating, and fecal impaction.

Adding Squats to Your Workout

This exercise increases resistance to disease, improves mental performance, improves emotional health and reduces depression. Research has shown that this exercise reduces the risk of more than two dozen serious illnesses, such as: stroke, heart disease, type 2 diabetes, dementia, depression and even cancer.

But it's important to learn proper technique for this exercise to get the most out of your workout and prevent injury.

Squat technique

Many experts and personal trainers warn that full squats are dangerous, that they destroy knee joints and lead to pain and even disability.

In fact, with proper technique, they improve knee stability and strengthen connective tissue.

How to perform them safely and without damaging your knees:

1. Warm up. As with any exercise, it is important to warm up to prevent injury.
2. Stand with your feet slightly wider than shoulder-width apart in a comfortable position. Feet point slightly outward.
3. Tighten your upper back, straighten your shoulders, straighten chest, look forward and slightly down.
4. Slowly bend your knees and lower yourself until your butt is below your knees and your hips are slightly
5. Return to the starting position by pushing off with your heels.

Repeat 15-20 times, in 2-3 sets, and do this two or three times a week.

Squat Variations

Jump squats. This is a great way to burn fat and stimulate muscles at the same time. A woman develops an attractive lower body and burns serious calories. All this is easy to do

Hands behind your head, elbows out to the side to form a straight line. Keep them in line with your ears. Squat down completely with your feet shoulder-width apart. Tighten your core muscles and then jump as high as you can. As soon as you land (with your knees bent to soften the impact), squat down again and then jump up again.

Squat pistol. This is a difficult variation of the exercise, it requires strength, flexibility and time to master the technique.
First you need to fully master the technique of regular squats. It is also useful to learn how to squat with your legs tightly together.
The pistol squat is a single-leg exercise with the other leg extended forward and your arms in front of you and parallel to the ground. This option is often used by figure skaters. and it looks graceful and easy in their execution, which shows how strong their legs are.

For beginners, it is important to use your hand for balance. Hold onto the pole and squat all the way down. Extend one leg forward at the bottom. If at the same time the heel comes off the floor and the body weight moves to the toes, then you need to stop and first strengthen the leg muscles with regular squats.
Once you have mastered your balance, you can try pistol squats without assistance.

Starting position: Stretch your arms out in front of you, parallel to the floor. Lift your right leg off the floor. Lower yourself into a full squat position. After a pause, return to the starting position.

Squat with a barbell (wide stance).

Very popular among women. Using a wide stance gives the buttocks a more intense workout. If you wear sneakers, this also increases the load on your hips. Hold a barbell with or without weights on your back. Legs are twice as wide as shoulder width.

Squat with a plate.

Hold the plate at arm's length in front of your chest. Perform squats while keeping your arms in front of you.

So, you have many reasons to make squats your favorite exercise. They are easy to use and no additional equipment is needed. Gives an impressive full body workout, improves general state health and even protect against diseases such as diabetes and cardiovascular disease. And often you don’t even need a gym.

We wish you success!

Squats are a universal exercise that we have been familiar with since school. You can squat anywhere and anytime - for this physical activity no special skills or special equipment required. However, few people know that intense squats performed incorrectly can lead to serious health problems. Improper exercise technique causes excessive stress on the knee joint and back. At the same time, a correctly performed exercise can be a panacea for many problems.

Benefits of squats

1. When you squat, your body uses a huge group of muscles that are fully worked. Muscles of the back corset, calf muscles, inner and outer thighs, gluteal muscles. If the technique of performing the exercise is correct, the muscles of the arms are also trained - keep them suspended long time not easy either. Regular training These muscles make the body fit and strong.
2. In addition to the muscles, the exercise involves the ankle, knee and hip joints. This contributes to their development. This exercise is especially relevant for people with sedentary work.
3. In addition to the power load, squats also have an aerobic component. This means that during training the work of the heart muscle improves and the respiratory system is strengthened.
4. Squats are quick way improve blood circulation - disperse blood throughout the body.
5. No weight loss is complete without squats. The fact is that squats not only form beautiful legs, but also burn fat locally - from the riding breeches and inner thighs. This is especially true for women who are overweight in the lower body.
6. By regularly performing squats, you can achieve a flat tummy, since the abdominal muscles are involved during this exercise. And strengthening the back muscles inevitably leads to beautiful and even posture.

Doctors, athletes and trainers of all categories unanimously speak about the real benefits of squats for the human body. But only if the exercise is done correctly.

So, to perform squats, you will need comfortable clothes and shoes. To perform this exercise, you do not need to go to the gym - you can do it at home, even during breaks while watching your favorite TV series. So let's get started.

1. Stand straight, feet shoulder-width apart, hands on your waist.
2. As you inhale, you need to squat halfway or completely, while moving your arms forward. Do not clasp your hands together; your palm should be directed towards the floor.
3. The fullness of the squat depends on the physical fitness of the person. Full squats should only be done by athletes and well-prepared (physically) people. The fact is that during squats the body experiences a serious load, which an unprepared body simply cannot cope with.
4. After the squat, exhale and return to the starting position.
5. If you are doing partial squats, make sure that during the squat a right angle is formed between your calf and thigh. In this case, you need to pull your pelvis back a little.
6. When you do squats, you must tense your abdominal muscles so that with your back muscles they form a tight corset that holds the body.
7. Your back should be straight during the exercise. You must not arch or slouch. There should be a straight line from the back of the head to the lower back.
8. The knees should remain in place and should not be turned to the sides. They should be facing forward.
9. While doing squats, your heels should be on the floor and should not be lifted.
10. Breathing should be even and measured. Don't hold your breath in or out—a sufficient supply of oxygen helps your muscles burn fat.

Even the most advanced and fashionable fitness programs cannot do without classic squats, which work the entire muscle group.

In order to pump up sculpted and elastic muscles, you need to do squats with a barbell, dumbbells or kettlebells. Weights increase the load, which means they strengthen the muscles.

Before performing such squats, a warm-up is required. It can be done in the following form– do shallow squats with jumping – 10-15 times. After this you need to run for 5-10 minutes. This will warm up the muscles of the buttocks and legs.

After warming up, stand straight, feet hip-width apart, take a firm stand. The toes are turned slightly to the side. The back is straight, the gaze is directed slightly upward. For beginners, you can do squats with an empty bar, dumbbells or kettlebell. If you perform an exercise with dumbbells or a kettlebell, you need to take the weight in your hands, holding it in bent arms in front of your chest. If the exercise is performed with a barbell or barbell, you need to stand near the rack and take the weight. It’s very good if there is a person nearby who will supply the weight and secure you during the exercise. This is especially true when the weights are heavy.

In order for the barbell or bar to rest firmly on your shoulders, you need to slightly raise your head and turn your shoulders forward. This will allow you to keep your back straight. You cannot look away or down. It is important to move your buttocks back while squatting. Watch your breathing - inhale when lowering the body and exhale when returning to the starting position. It is very important to monitor your knees - they should remain in place or move apart. Pointing your knees inward during a squat is a serious mistake.

Weighted squats are a great exercise for all girls. It is ideal for thin girls who want to add a little volume. The exercise is also great for overweight ladies - with the correct technique, it burns a huge amount of calories. If you want to build muscle, squats should be done with a large weight, focus not on the number of repetitions, but on the weight of the weighting agent. If weight loss is a priority, there should be many repetitions and approaches with light weight.

Types of squats

In addition to classic squats, there are several variations of this exercise. They differ in the intensity of the load and the muscles involved.

1. When performing this exercise, your legs should be spread wide. The lines of the feet should form a right angle with each other. In this case, you need to squat to half. This option This exercise works great on the inner thigh.
2. Legs together, feet almost touching. Squats are incomplete. Such squats work out qualitatively outer part thighs and buttocks.
3. Legs crossed, lower yourself halfway - when bent, the leg should form a right angle. The emphasis is on the front leg, the back leg remains on the toe when squatting - the heel does not touch the floor. This exercise perfectly trains the muscles of the buttocks.
4. Single leg squats. This is a fairly complex exercise that requires some physical preparation. Stand up straight, hold on to a chair or wall with your hand to avoid losing your balance. Squat on one leg, the other one needs to be put forward.
5. The following exercise not only increases the load, but also trains the ability to maintain balance. Stand straight, place one foot on your toes. Sit down before right angle and freeze in this position for a few seconds. The emphasis should be on the leg that is completely on the floor. Repeat with the second leg.

As you have seen, squats are a whole set of exercises that can work almost any muscle in the body.

Contraindications

IN Lately cases of authoritative opinions about the dangers of squats have become more frequent. I would like to clarify this issue. For squats to be beneficial and not harmful, they must be performed correctly. If you doubt the correct technique for performing an exercise, go to a fitness instructor and conduct at least a few classes under his guidance. He will notice and correct all your mistakes.

Besides correct technique Squats have a number of contraindications. People who have problems with knee joint. Squats with weights are contraindicated for people with spinal diseases. Teenagers should not use a lot of weight when squatting, as this can slow down their growth and deform the spinal column.

In the presence of any diseases of the musculoskeletal system, after injuries and surgical operations the possibility of performing squats should be agreed with the attending physician. Remember that the benefits of proper squats are enormous, but an incorrectly done exercise can cause irreparable harm to the body.

Video: how to do squats correctly

Bodybuilders are not very friendly with “lifters”; both of these categories mutually dislike “turntable men”. All three look warily at newcomers - “Crossfitters”. But all these guys together will agree: squats are important and necessary. With a barbell, kettlebell, sandbag or without anything.

The fact that squatting is useful for relief and strong legs And round butt- this is an axiom, but guys who skip leg day (you can still find such comedians in gyms) don’t know at all that squats are a catalyst for the growth of all other muscles in the body. Tell them this, and at the same time the other 19 benefits of squats, which we borrowed from our friends at bodyboss.ru.

Back squats, arm loaded squats, Bulgarian split squats, Jefferson squats, Zercher squats, prison squats and so on - any squat involves a similar (albeit with some variations) biomechanical work that allows you to build muscle mass and increase the strength of the muscles of the lower half of the body.

Below is a list of 20 benefits that squats provide. We would like to note that you should not take them as the ultimate truth and an immediate call to action, but we believe that you will find it useful to familiarize yourself with this list. So leave your ego out of the gym, squat properly, and you might have a blast working your legs in your next workout.

1. Squats help build muscle mass throughout the body

These types of exercises not only develop your quadriceps, calves, and hamstrings, but also help your other muscles progress. By increasing the production of testosterone and growth hormone, squats provide the body with anabolic steroids, stimulating muscle growth. So if you want to increase muscle mass and strength, squats will help you with this.

2. Squats help burn fat

Muscles burn fat. The more muscle there is, the more fat it burns. By stimulating muscle growth, squats help you burn more fat. The more muscle you add to your skeleton, the more calories you'll burn during training and recovery. So if you want to lose weight, you don’t need to neglect squats.

3. Squats are incredibly functional

Today, next to the good old squats, the fashionable definition of “functionality” is often used. If squats used to be considered an exercise for well-trained athletes and professional bodybuilders, today people are no longer afraid to do squats, having appreciated all the advantages of this exercise. There are a huge number of ways to prevent injury while doing squats, and the benefits of this exercise are difficult to overestimate.

4. Squats help you stay mobile

In addition to simply increasing lower body strength and endurance, squats are great for keeping your entire body moving. Moreover, by performing squats with full amplitude, you will be able to develop all the muscles of your legs, as a result you will not feel tired in your legs and can easily withstand long-term loads during active rest and exercise.

5. Squats improve coordination

This parameter goes hand in hand with increased mobility and mobility. Improved coordination will help improve strength skills and build muscle mass. This also applies to other exercises that involve different muscle groups, such as deadlifts, dumbbell curls, abdominal exercises, etc. Additionally, squats will help build the foundation for other leg exercises, such as single-leg squats, leg presses, and calf raises.

6. Squats help improve your performance

Squats are valued not only because they help you build mass and improve leg strength and endurance, but also because they improve your body's overall capabilities, such as being able to run faster and jump farther. This is especially important for those who play sports both professionally and on weekends as part of an amateur team. Squats help improve performance in the most challenging activities. different types sports This is a truly universal exercise.

7. Squats help prevent injury

Development large number The accessory muscles of the lower body, hips, and lower back can significantly reduce the risk of injury when proper technique is used. The squat forces the muscles to work together as a team, ensuring a stable body position and eliminating weak points so that the risk of injury is minimized.

8. Squats help develop core muscles.

During squats, the muscles of the central part of the body are involved, including the abdominal muscles. According to studies, squats can load the abdominal muscles even better than the usual crunches. So if you want to get six-pack abs, do squats.

9. Squats improve joint health

Squats improve joint health and reduce the risk of injury when used correctly. The hip joint, knees and ankle joint work together during lifting of the body. The load is distributed across all joints to reduce stress on individual joints. Straightening your legs, for example, puts serious stress on your knees, increasing the risk of injury.

10. Squats are very practical

Squats are distinguished not only by functionality, but also by practicality, which is perfectly manifested in Everyday life. Work for fresh air, games with children, outdoor games, such as basketball, all these activities will be much easier for you thanks to squats.

11. Squats can be performed in many different ways

From back squats to overhead squats, you can use any of the many options. Also positive effect can be strengthened by exercise different ways eg using chairs, boxes and bandages, using high repetition techniques, alternating work and pausing.

12. Squats do not require additional costs

This exercise does not require the use of expensive simulators and special equipment. All you need is a barbell or even a pair of dumbbells. Overhead squats, kettlebell and dumbbell squats require very basic equipment. Moreover, you can limit yourself to a sandbag or a barrel of water.

13. Squats can be done anywhere

At home, in the gym, even away! You can squat anywhere. You don't need a subscription to Gym or expensive equipment, just do 100 simple squats or squats with your hands behind your head in your room, on the beach or in the park while jogging.

14. Squat rack is usually free

Assuming someone hasn't occupied it to do barbell curls. Most people today are embarrassed to work on a squat rack (or are they afraid to do it without a trainer?), preferring to train their legs separately. Leg training requires a lot of effort and focus to achieve noticeable results. While the leg machines may be busy, the squat rack is empty 90% of the time.

15. Doing squats prevents people from doing barbell curls in a squat rack.

We've all seen them. These weirdos do arm exercises in a squat rack. Although this exercise can be done anywhere. Take a barbell, set the desired load and do your exercise. But these guys think they need a ready-made barbell, they are too lazy to pick it up off the ground, they want the barbell to be at a comfortable height so they don't have to bend over to get it. By the way, they like to complement their approaches with long pauses, during which you can spend a long time rummaging through your phone or chatting with other visitors to the hall. This needs to stop, doesn't it?

16. Squats develop strength qualities

To rise from the bottom point during a squat you need great strength. A variety of pressure points and a wide range of motion create a unique energy curve in the lower body that helps increase overall strength and endurance, which will benefit you in other exercises.

17. Squats are a great way to assess your form.

You have achieved great success in the bench press? Can you squeeze a ton during the shoulder press? Are you shaking your arms? What about squats? If you want to really evaluate yourself (and who doesn't?) try doing a deep squat. You don't stop halfway during a bench press, do you? And don’t you bend your arms halfway? So why should you not squat all the way?

18. Squats are a versatile exercise

The only exercise that uses approximately the same amount of muscle as the squat is the deadlift. Squatting is a habitual action that is very familiar to the human body.

19. Squats target the muscles in the back of your legs.

Today there is a lot of talk about the muscles in the back of the leg and how important they are in everyday life. Straightening the legs does not affect these muscles in any way. During squats, not only the quadriceps are involved, but also the thighs and calves. Also, we must not forget about the load that falls on the lower back, upper back and neck.