Every day 100 squats, the size of the change also depends on whether you are unarmed squat or strength squat, if it is strength squat, it is not recommended to do every it. So what changes will your body have after squatting?
Squatting can enlarge the main muscle groups of the body, not only to increase muscles, but also to improve our sports ability. It is a golden movement of sports. The reason why this action is important is that it has a lot of influence on the body
1. Squat can exercise gluteus maximus, which is the largest muscle of the human body and is responsible for most of our energy production. Gluteus medius and gluteus minimus can also be strengthened from squat, which is helpful for the strength and stability of our lower body.
2. The quadriceps femoris is composed of the medial femoral muscle, the lateral femoral muscle, the medial femoral muscle and the rectus femoris. These muscles help to stretch the leg, protect the instability of the knee and poor patellar tracking. Squatting strengthens the quadriceps.
3. The hamstring consists of three main muscles: semitendinosus, semitendinosus and biceps femoris. The hamstring is related to flexors, that is, the bending of the leg, which is our natural rest when walking and running. In addition, hamstrings play an important role in our jumping ability and sprinting. It pushes the body forward as we run. And squat development strong thigh muscle.
4. Our calves are mainly composed of gastrocnemius and soleus. These muscles help us move faster (increase plantar bending), improve ankle stability, and support proper lower limb mechanics. Strong calves also enhance our ankle strength and our ability to generate and absorb energy through the ground during jumps, weightlifting and running. Squats build up the size and strength of the calves.
5. Squatting can improve our jumping ability.
6. Squatting can help us have better core strength. I mean the whole trunk as the core, not just the abdominal muscles.
7, squat can improve your speed and strength, become more athletic. 8. Squat improves flexibility by requiring joints to pass through multiple motion planes.
The more muscle we have, the more calories we burn during the day. Because squatting can strengthen many large muscle groups at the same time, it needs a lot of energy to perform correctly, and the body will have a longer time to repair after exercise, which will increase the total energy consumption.
10, squat can help to treat many problems such as weak hamstring or hip instability.
When you squat regularly, you strengthen and build muscles, bones, tendons and ligaments, and improve joint health.
12. Without strong leg bending and hip stretching, sprint speed will be affected, and squat can improve sprint speed.
Squatting has been shown to increase our production of natural hormones (testosterone and growth hormone).
14, as we increase our core strength and lower limbs, we improve posture. They work together to create a healthier posture for the body. And squatting can improve our hip health.
Squatting can not only strengthen your muscles, but also affect the secretion of natural hormones, making you stronger.
16. Squatting can regulate the body's lipid secretion, help improve cardiovascular function, control the body's insulin level, and prevent diabetes.
17. Squatting can not only exercise the lower body, but also burn fat faster. The more muscle you grow, the more body fat you burn.
18. Squatting helps transport nutrients to vital organs by increasing blood flow to your body, and improves your gut movement, removing excess waste from your system.
19. There are so many benefits of squatting, including improving cognition, reducing pain, slowing down aging, treating insomnia, strengthening the heart, burning body fat, developing stronger bones and connective tissue, reversing pre diabetes, increasing your endurance / energy level, and reducing stress.
For squats, you need to work on both fast and slow muscle fibers. When you focus on 'fast contraction' muscle fibers, you gain strength. When you focus on 'slow contraction' muscle fibers, you gain endurance.
In addition to building muscles, squatting can also burn calories. When you exercise your muscles, you will burn more and more calories, so squatting is a great exercise for health and weight loss, but also a special muscle exercise. For every pound of muscle added, your body burns an extra 50-70 calories a day. So if you add 10 pounds of muscle, you automatically burn 500-700 more calories a day than before.
All in all, exercise is a good thing. Exercise reduces the risk of more than 20 health conditions, from cancer and heart disease to type 2 diabetes, stroke, dementia and depression. Exercise can also slow down the rate of aging, and even stimulate the regeneration of energy producing mitochondria in cells, which may be our closest to the spring of youth. It is very important to maintain a balanced fitness program, including not only aerobic exercise, but also strength training, but also learning to rest. Overtraining can hinder the best health. When you make an exercise plan that suits you, remember to listen to your body and provide you with the most effective benefits.