Squats - a basic exercise used in many sports disciplines. Due to the variety of techniques, the element is used for various purposes: losing weight, gaining muscle mass, and lifting the figure. Both simple squats and power squats with weights have health and fitness benefits.
Complex multi-joint exercises have a positive effect not only on the figure of an athlete, but also on the work of internal organs and systems. To begin with, we offer to analyze in detail the advantages of squats without weights.
Do not count on large muscle volumes, performing squats with your own weight. For hypertrophy of muscle fibers, additional loads are needed. But if the athlete’s goal is to tone the muscles and work out the relief, then squats without weight are better than others for general strengthening training.
Squats include a lot of muscles. Thanks to this, the athlete quickly consumes calories and gets rid of subcutaneous fat.
Intensive multi-rep squats have a positive effect on accelerating metabolic processes, which also helps to reduce body fat.
For women who want to have rounded buttocks and tightened hips, squats are the main training element. With the help of some variations, you can accentuate the problem areas. For example, plie squats perfectly strengthen the inner thighs.
Squats without weights are often included by physiotherapists in the rehabilitation program after injuries or operations.
Due to moderate loads and the complex nature of the training, these elements help to effectively restore the musculoskeletal system, restore mobility.
Intense squats with your own weight - full-fledged cardiac load. With the high-speed type of training, rapid breathing occurs. This strengthens the heart muscle - myocardium, improves blood circulation throughout the body, increases the athlete's overall endurance.
Squats are useful for men who want to have a long, active sex life.
The benefit in this case is associated with increased blood circulation in the pelvic organs and with natural massage of the prostate gland, which prevents harmful congestion, improves the functioning of the reproductive system.
Power squats with extra weight also have a number of useful properties. For example, athletes involved in powerlifting, squats with a barbell are necessary, because they provide an opportunity to increase body weight and muscle strength, which is certainly useful in other basic exercises: bench press and deadlift.
Squats with a barbell on the shoulders additionally develop stabilizing muscles, as well as strengthen ligaments and tendons.Thanks to this, the athlete becomes more mobile, he improves coordination and a sense of balance.
In addition, strong muscles and ligaments help increase speed.
When performing power squats, the hormonal system is stimulated. As a result, testosterone, the main male hormone responsible for muscle growth, increased strength, the formation of secondary sexual characteristics and the normal functioning of the nervous system, is being intensively produced.
To achieve a positive effect from the squats, you must strictly follow the technique. We offer professional athletes tips that will help avoid injuries and make your training as productive as possible:
This will help avoid injuries.
It is unacceptable to sharply "fall" down.
Beginners are advised to crouch in Smith's simulator.
This machine allows you to safely perform power elements.
To avoid serious injuries, it is advisable to use special bandages for the knees and a weightlifting belt.
Squatting is not recommended in the following cases:
If you have health problems, be sure to visit your doctor before starting workouts. Otherwise, you risk harming yourself.
Among inexperienced athletes, false beliefs and myths about squats are widespread. Let's try to refute them.
Answer . Growth is a genetic factor. Therefore, it is extremely difficult to reduce it.
Squats with a barbell not only do not reduce growth indicators, but, on the contrary, increase them due to increased production of hormones. Yes, it is believed that heavy weights “compress” the body, making the athlete lower, but this is unproven. If you are afraid for your height, do a soft stretch on the horizontal bar at the end of your workout.
Answer . The leg muscles are tensed daily while walking.
Therefore, additional loads should be accompanied by quality rest. We recommend performing squats once a week. Squats with own weight - no more than three times a week.
Answer . Squats with your own body weight will not affect the increase in hips.
The maximum that you can get is muscle tone and a contoured relief. If you perform weight squats with weights, then in this case it will be extremely difficult to achieve large volumes, since the hormones in the girls are much lower than in men.