Squat-this is one of the best exercises. But what exactly is it so useful for, and what will happen to our body if we squat every day? Many photos and videos on the Internet show how much people’s bodies changed before they started squatting every day and after a while. And we can observe this transformation. And the undeniable advantage of squats is, of course, their availability. You can do them anywhere. That’s, at least in your room, watching your favorite TV series.
This article will discuss what happens to our body from regular squats and what transformations are waiting for us.
1. Different Types Of Squats
First, there are different types of squats. You can squat with weights, whether it’s dumbbells in your hands or a barbell on your shoulders. You can also squat with jumps. However, most people throw such a challenge to themselves. For example, to squat 100 times a day, of course, squat in a classic way. The legs are shoulder-width apart or slightly wider, and we squat until our hip is parallel to the floor. Of course, sitting down 100 times at once without rest will be very difficult for most people. Therefore, those people who have decided to squat 100 times every day take breaks. For example, 10-20-30 times in one approach.
2. What muscles work during a squat?
The first thing that comes to mind is probably the thighs and buttocks. If you start to list them, then there are a huge number of muscles there. These are the large, small, and medium gluteal muscles. These are:
- quadriceps femoris biceps
- two-headed
- semitendinosus
- byrd’s semipereminous muscle
It was all the name of not one muscle but several.
Also:
- Byrd’s adductor muscles hip flexors
- hip flexors
- calf muscles
- rectus abdomen(our famous abs)
- oblique abdominal muscles (as they are also called the lateral abs)
- transverse abdominal muscles and muscles
- straightening the spine, that is, in the area of the lower back.
Half of the body is involved in the work.
So the first effect that we will notice is, of course, the strengthening of all those muscles that I have just listed. that is, not only the legs but even the abs. Squats will affect the growth of muscle mass. The musculature will begin to stand out. It will become noticeable. That’s why there are so many photos before and after people have transformed.
Because for example, running and cycling do not practically affect the growth of muscle mass. At the same time, the squat is already more of a strength exercise. And it will affect our appearance. Therefore, those who previously did not exercise and set themselves a challenge to squat every day in a month will significantly affect appearance. If they take a photo before and after, the difference will be noticeable.
3. Is it possible to lose weight by squat?
The second effect is weight loss, general weight loss, and a general reduction in the fat mass of the entire body. Because, after all, daily squats are a significant physical activity. The body’s caloric intake increases. The metabolism accelerates and accelerates. Thus, those people who squatted not only pumped up the muscles but also, in general, became more prominent, lost fat.
4. Improve blood circulation and cardiovascular system
The next significant plus is the improvement of blood circulation and strengthening of the cardiovascular system. Because the squat is a great cardio workout, this exercise increases the heart muscle tone and improves blood flow to the heart and the periphery. And it will also significantly improve the circulation of venous blood in the lower part of the body. Well, since we still work with our feet.
5. Improve your posture with squat
The next point of the squat helps to improve your posture. Well, of course, with a specific reservation if we perform them in the correct technique. Not crooked but with a straight back with a deflection in the lower back. As I said, squats strengthen the lumbar muscles. And it’s you who will help us with our posture.
6. Endurance
The next item will increase your stamina because squats have a very healthy effect on the work of our respiratory system. They increase the vital volume of the lungs and generally teach us to manage and coordinate our breathing correctly. We go down on the inhale and rise on the exhale. It is, generally speaking, the basic principle of any strength training.
Any effort we make on the exhalation and any relaxation on the inhale. And so squats will be good for overall endurance and our respiratory system, too.
7. Mobility of our Thighs and Ankles
The fact is that regular squats will significantly improve the mobility of our limbs. And if the pain in the knees and lower back occurred as a result of a sedentary lifestyle. Then a squat with the right technique will contribute to their treatment.
8. Core-abdominal and lower back muscles
As we have already understood, the legs are involved in our squats and the cor. The core is the abdominal and lowers back muscles. So the squat is great to pump them, especially if there is some weight. Of course, if we want to squat with a barbell on our shoulders, it is super important. It is just essential to do it with the right technique. Because getting injured in this case can be very easy.
Squat with a barbell on the shoulders is a severe exercise that must be done under the supervision of a competent instructor. Or an experienced athlete who will personally show you how to do it correctly. You may be wrong where you need to improve the technique. In general, this is very serious. And I urge you, if you want to squat with a barbell, to approach this matter very responsibly.
But there are also more harmless modifications, such as squats with jumps. So, this type of squat is very cool to pump our core. And this will happen because our cycle will require the participation of the body’s stabilizer muscles. It is interesting because we seem to consciously press and back as if we do not strain when we squat. Nevertheless, they are actively involved. And a strong core is very much where we need it. In particular, it will be very useful to reduce the risk and prevent back injuries.
Your history
By the way, friends write in the comments and you how to squat. Or maybe you’re just planning to start squatting. Share your experience how you are going, tell us in the comments.