Squats are one of the basic exercises and most natural body movements. The main load falls on the gluteal muscles and muscles of the legs, and many begin to pump them precisely with the help of this exercise.
10 to 20 squats daily is not much and the effect will depend on the physical characteristics of a particular person. For those who lead a sedentary lifestyle and do not exercise the result will not be long in coming but fitness lovers shouldn’t expect noticeable changes.
The bottom line is that 20 squats a day will be useful until the body adapts to physical activity the time that can be spent on this is several weeks.
Even if muscle mass does not increase will blood flow increase or endurance increase?
It depends on physical and also on nutrition. You can increase muscle mass a little and endurance will most likely increase only in those who have not been involved in sports and squats
What can be used to increase the effectiveness of squats?
After the body adapts to the load, you can add new elements and exercises, slightly change the approach – in general, experiment.
For more effective squats it is necessary to periodized loads train with different gym equipment increase the volume and intensity of exercises especially when will you perform the squats workout at home or gym you should wear the best squat shoes for better grip.
A significant load also falls on the ex-tensors of the back abdominal muscles and other small muscles of the body and legs.
With the systematic performance of the squat, muscles, joints, knee tendons are strengthened, posture and coordination of movements noticeably improve. Despite the fact that the classic squat and its varieties belong to strength exercises, the load has a beneficial effect on the cardiovascular system.
But only on condition that the technique of performing the exercise is observed.
Type of squat
Different types of squats differ in foot placement, center of gravity, depth, and are also performed with weights to build muscle.
Beginners are advised to master the classic squat first, and then move on to its more complex variations.
- put your feet shoulder-width apart, spread the toes of your feet slightly to the sides;
- transfer body weight from toes to heels, while squatting, do not take your feet off the floor;
- keep your hands as convenient for you – stretched out in front of you, wound behind your head or crossed over your chest;
- take a deep breath and squat, trying not to lean forward;
- direct knees and toes strictly in one direction;
- optimal squat depth when the thigh is parallel to the floor;
- exhale and start lifting, but do not straighten your legs all the way at the top point. Inhale and immediately move downward.
You can’t just blow up and rush to squat until exhaustion. From habit, knee joints and spine may suffer. Correct squatting implies a preliminary warm-up to warm up the muscles, adherence to technique and mandatory equipment when squatting with weights – elastic bandages on the knee and wrist joints, belts. Experienced power lifters also use jumpsuits.
Now, briefly about the different types of squats, to a greater extent involving certain muscles.
Many women and men consider the inner surface of the thigh to be their problem area. Flabbiness disappears and muscle tone is restored with squats. What muscles work in a sumo squat? These are the thin, ridged and adductor muscles of the inner thigh.
Unlike the classic squat, do the exercise with your legs wide apart and your knees extended to the sides.
If you squeeze a ball between your legs – a regular or fitball the muscles of the inner thigh are well loaded.
Another option involves pinching the ball between your back and a vertical surface, most often a wall. In this case, part of the load is transferred from the muscles of the legs to the muscles of the lower back.
The most important squat muscles are the quadriceps and glutes. In a barbell squat on the trapezoid (upper back), they are loaded most effectively.
Barbell squats on the front delts shift the center of gravity to the quadriceps. Front squats are more commonly practiced by weightlifters. Novice athletes are encouraged to do these exercises under the supervision of a coach.
The lower the pelvis falls while squatting, the more intensively the gluteal muscles work.
Despite the fact that deep squats are considered a potentially traumatic exercise for the knee joints it is adored by girls who dream of firm buttocks.
In conclusion, we note: squatting can and should be at any age, of course, if there is a desire, and there are no chronic diseases of the cardiovascular system and musculoskeletal system. Ideally, three times a week, 3 sets a day. Regular squatting will not only tone the muscles, but also contribute to the overall strengthening of the body.