Daily squats will extend your life. What effect from squats
Exercise is an integral part of a healthy lifestyle. Humanity in the desire to preserve and strengthen health develops a lot of various techniques and types of exercise, using various auxiliary means (simulators, sports equipment, etc.). But as they say, "all ingenious is simple," sometimes the most ordinary and well-known exercises bring the greatest benefit.
It is huge, regardless of how this exercise is performed, with weighing or without. Satures are an important component in bodybuilding and Powerlifting, in choreography and therapeutic physical education.
When performing squats, almost all groups of foot muscles are included in the work, as well as muscles holding the spine, the berry and calf muscles, quadriceps, lower muscles of the back, drowning tendons, are starting to work intensively, the lower muscles of the back, trample, partial load goes to the muscles of the lower abdomen.
The benefits of squats are obvious and for men and for women. If men squat allow to strengthen the muscles of the legs, make them more relief, strong, then women squats allow you to get rid of "Halifer" on the hips, improve the shape of the buttocks, allow you to reset the extra kilograms. Strong hips, rounded elastic buttocks, not only make a shape of women slim and tightened, they affect the gait, which becomes softer, easy, attractive.
However, the benefits of squats were not always so unequivocal, at a certain period of time, the assumption was put forward that squats could be harmfully influenced knee joints, destroy and stretch the knee tendons, which weakens the knees and causes pain. At one time of squats, as a physical activity was removed from the list of exercises in the American army. Studies conducted at the end of the 20th century rehabilitated squats, returning them to the reputation of excellent, safe and effective exercises.
Actually use of squats Conditional if they are executed incorrectly. Especially it is necessary to follow the posture during the execution of this exercise, the improper position of the spine can lead to injury. And it is impossible to perform squats with the load (with weight) without observing the coach or a professionalism professional or bodybuilding.
To use the squats to be maximum, it is necessary to perform this exercise correctly:
If you are a novice athlete, then the embody should not be deep, stopping at the level of the line parallel floor, with the knee joint, as a rule, will be bent at an angle of about 90 degrees. The back at the same time should be straight, slightly tilted forward. 
Sat, keep your legs on the width of the shoulders, it will protect you from falling and loss of coordination. So that during the squats you did not interfere with your hands, you can pull them out forward, or folded ahead before breastfeeding in the castle (you can take dumbbells).
Numerous exercise and in particular squats are an integral part of life inherent in those who wish to adhere to a healthy lifestyle. Our mankind in his desire to maintain and strengthen its health annually develops many of the most different techniques of variations and varieties of exercise.
Such complexes can be using certain auxiliary means (the same simulators, or other sports equipment), and can only be used by the use of human weight. However, as they say, "the most ingenious - most simply" is said. You must agree because sometimes the most simple and, it would seem, ordinary exercises can bring the greatest benefit.
As you probably guessed, we are talking about squats. Since the squats can be called, perhaps, the easiest known to every person since childhood an exercise, which is deservedly considered the most effective.
What variants of squats exist today?
- First, it is a squatting of weightlifting. This exercises are the most complete amplitude and deep. Directly in the process of performing such squats, the largest number of muscles of our body is involved. Well, moreover, such squats require the greatest effort from the person who performs them. Indeed, in this case it will be necessary to sit down as low as possible. As a result, a person can pump (form) for himself a fairly beautiful shape of the buttock.
- Secondly, it is Powerlifting squats. Such squats mean full-fledged squats, which are performed not lower than some selected parallel. Such exercises are designed for the hips, as well as to strengthen the buttocks. Similar exercises will use almost all the muscles in their work, which, undoubtedly, as a result, returns great shape to working muscles. Such exercises give the maximum effect for a relatively small time interval.
- And, thirdly, this is the so-called bodybuilder squats, which in themselves imply the speakers above some kind of selected parallels. Such squats involve predominantly femoral muscles in their implementation.
Use of squats
Out of doubt the benefits of the implementation of banal, but correctly executed squats are truly huge. Moreover, the benefits of this exercise do not even depend on how this exercise will be carried out, meaning with weighing or without any. It is the squats that are considered one of the most important components in bodybuilding or Powerlifting, of course, in modern choreography and effective therapeutic physical education.
And all, because when performing the most ordinary squats in efficient operation, the largest part of the foot muscles are included. When conducting squats, there is also a musculature designed to hold our spine in a vertical position. As a result, correctly spent squats affect the correctness of our posture.
In addition, when conducting squats in a reinforced pace, our jagged muscles begin to work, the muscles of calfs, as well as quadriceps. No work remains without work at this exercise, all the lower muscles of our back, the same popliteal tendons, we note that the partial load also comes to the muscles of the lower departments of the abdomen (the lower departments of the press).
Huge benefits from squats are quite obvious both for modern men and for our women. For example, if men exercise such exercises to significantly strengthen the literally all the muscles of the legs, bring them to a more embossed form, and make them as strong as possible, then for women exercises are even more necessary. And all, because the woman of squats can afford to get rid of many problems with the pelvic authorities. Also, women squats make it possible to completely get rid of the so-called "Halifer" (completeness) on the hips.
With the help of squats, women improve the shape of their own buttocks, and get rid of many unnecessary kilograms. But it is stronger and tightened thighs, pleasantly rounded and elastic buttocks, a dream of any woman. Moreover, similar forms will not only make the figure of each woman slim and sweated as possible, such forms will have their own positive effect on the female gait. And in this case, the labnce of a woman undoubtedly has every chance of becoming softer, and easier, and more attractive.
Harm squats
Unfortunately, the benefits of the spent spent was not always possible and may be so unambiguous. A part of the specialists in a certain time period put forward assumptions that it is squats that can be extremely difficult to influence the health of the knee joints. Many specialists believe that squats are able to destroy and stretch our knee tendons in some way, which naturally can relax their knees and even cause pain.
The truth is to say most of the specialists still stipulated that such problems can be caused exclusively not correctly conducted squats in particular with weighing. At a certain point in the time of squatting as a physical activity, they were even completely removed from the main list of exercises intended for the American army. Nevertheless, the studies that were held at the end of the twentieth century were able to fully rehabilitate squats. At the same time, recent studies were able to fully return the reputation of excellent, completely safe and truly effective exercises.
In any case, it should be understood that the benefits or harm from the squats may be conditional if these exercises will be incorrect. It is extremely important during the execution of such exercises to monitor itself by posture. After all, the wrong position when squatting your spine as a result can bring harm, bringing you to injury.
Perform any squats under the load (with a certain weight in the hands) without constant observation of the experienced trainer or the professional of the Powerlifting instructor or the bodybuilding is generally categorically impossible!
And of course, the squats did not harm you, it is necessary to clearly understand how to perform this or that squat and naturally correctly perform the selected exercise.
How to perform squats?
In the event that you consider yourself only a novice athlete (COA), then it is preferably not too deep. In this case, it is desirable when squating to stop at the level of an imaginary line, which is parallel to the floor. Note that at the same time your knee joints will undoubtedly be bent at an angle of no more than 90 degrees.
By performing any types of squats, you should ensure that your spin is absolutely straight, and slightly tilted by the shock. Satisfied, be sure to keep the legs exactly on the width of their shoulders. This situation will protect you as an athlete from a random fall or loss of coordination. In order for you when squatting you do not interfere with your own hands, you can pull them forward, how do children do or just fold their hands ahead of the breast in the castle (of course you can take small dumbbells in your hands).
In any case, squats should always be as smooth, very soft, without the slightest jerks. This exercise should be performed slowly, without twitching, and without swinging. It is important to remember that when squatting it is strictly forbidden to endure any even the slightest pain. If the accumulation of squats still causes you painful sensations, you should urgently stop the exercise, relax and if the pain leaves it to continue.
Actually, for the same reason, it is most appropriate to perform squats in several approaches that the muscles would have time to relax. It is optimal to consider the implementation of three uniform approaches with a 10-squatting approach.
Another important point - when squatting your feet must be fully (confident) stand on the floor. It is strictly forbidden to tear off the legs from the smooth surface of the floor (especially if these are squatting with burdens). When squatting it is not recommended to become socks or on the heels, because such pranks can cause the loss of your balance and as a result of falling and injury.
Squats with a barbell are performed like this:
It is impossible to "hump" back during squats and lifting! This is treated for squats without a barbell (or any other load) for children, men and women.
Situations where the squats are contraindicated
Namely:
- send is strictly forbidden if there are serious injuries or a disease, a musculoskeletal system that can deteriorate significantly after squats.
- it is impossible to squat (especially with burdens) with fresh spinal injuries.
- it is impossible to squat in some diseases of the spine, with diseases of the joints of the legs, during diseases of the vessels, and during diseases of the heart.
Nevertheless, it is important to remember that having such diseases, you are unlikely to have the right to decide whether the physical exertion is admissible, and the squats in particular or not. Having some diagnosis in history is the more logical to consult in advance at the attending physician, you can or do not spend your squats, and then the physical activity will only benefit you.
Video about squats with a barge from A to Z
(Squats from "A" to "I". Konstantin Bublikov)
Be healthy!
Squat - this is a gymnastic exercise based on lowering and lifting the body, which are accompanied by bending legs in the knees. There are several variations of this exercise. The choice in favor of this or that option is done depending on the purposes, because different squats make it focus on different muscles. Mostly squats are performed for strengthening, strengthening and increasing the muscles, but also in cardiovers this exercise is actively used.
Squats: Use
When squating, quadriceps, buttocks, calf muscles, popliteal tendons, lower back muscles, as well as abdominal press. Thanks to the participation of back muscles, squats improve coordination.
The regular execution of squats leads to an increase in the buttocks, as well as to improve their shape - buttocks are becoming higher and round. In this case, quadriceps, hips become tightened and relief. Some squat options allow you to make a greater focus on the buttocks, and some on the hips.
Are the squats for weight loss? Yes, like any other exercises. The body doesn't care exactly how you will, most importantly, burn them. But squats have an indisputable plus: consuming calories, you simultaneously improve the shape of the body, working on the bodied muscles. Their sagging is outlined, halifers, stinging women, Pop becomes less "vague", and therefore the body seems more slim.
How many calories is burned when squatting? Calculation can be done like this: Your weight in kilograms multiply 0.1. The resulting result is the number of calories that you lose in a minute of the execution of squats. If, for example, your weight is 60 kg, then in a minute of squats you burn 6 kcal, and in 10 minutes - 60 kcal. If frequent, intense squats are performed, calories are burned faster. Squats with weight also increase the load.
Harm and danger of squats: True or myth?
In the 50s and 1970s of the 20th century, studies were studied by the influence of physical exercises on muscles and joints. During these studies, it was revealed that regular squats, especially with a weight, can negatively affect the key of the knees.
It was reported that even the correct execution of squats leads to a stretching of knee tendons in all directions. The knees begin to weaken and root, because stability is lost in the knee joint. These findings were even affected by the preparation of training programs in the US Army: in some units completely abandoned squats.
At the squats for a long time there was a bad reputation, but after a while this exercise turned out the second chance. In the late 80s, scientists from the University of Alabama held a new study. They measured the stability of the knee ligaments of 100 volunteers. For eight weeks, some people performed squats, some - no. After that, the knee stability of the experiment participants was again measured. There was no difference. That is, the knees of those who sat down, were not injured.
After that, knees of weightlifters and powerlifters were studied. It turned out that the knee joints in these athletes are no less stable than those engaged in any other sports.
However, despite the restoration of the reputation of squats in sports circles, the specialists are still recommended to refrain from performing this exercise at the first stages of recovery after knee injury and especially after the operation on the knee. In no case should not be squatted if the exercise is accompanied by a knee pain!
It is believed that squats are most dangerous for his knees, but it is not so! Improper execution of squats can be dangerous for the spine. However, about the danger of squats for the back it is mostly only in the case of exercise Exercises. Especially if the weight is on the shoulders (squats with a barbell on the shoulders). When squats with a very high weight, the risk of breaking the intervertebral disk and even the spinal fracture appears.
Therefore, squats with weight on the shoulders should be performed only under the guidance of a qualified trainer and only after consulting a doctor! If you are not an experienced paeerlifter, bodybuilder and weightlifter, in no case are not satisfied with the big weight of yourself at home!
The researchers came to the conclusion that a small slope of the body forward when squating reduces the risk of breaking the intervertebral disc and fracture, but the likelihood of the vertebral body displacement sharply increases. Thus, the slope is not one hundred percent protection of the back when squatting with a lot of weight. Therefore, it is necessary to build weight gradually and not in a hurry. And this should be done under the leadership of the coach and the doctor.
Squats with small weights in the hands of safer, but here is also important gradual increase in load.
Good protection of the spine when squatting is a strong press. At the time of squatting with weight you need to strain the muscles of the press. Want beautiful strong buttocks and embossed hips? Sat and. Strong press muscles are your back protection!
How to embody? Singing technique
1. Newcomers should be crushed at least the line parallel to the floor. It is believed that the deeper the squats - the stronger the knees suffer. Squats to line parallel to the floor are quite effective and safe. Over time, when muscles and bundles will become stronger, you can make deeper squats.
2. Squats need to perform approximately in the middle of the lesson when you are most active. At the beginning you are still insufficiently disappeared, and at the end - too tired. Both can be frauma. Squats require good coordination, and too tired man with difficulty owns the body. A drop may occur, and it is especially dangerous if the squats are performed with a barbell.
3. The safest squat is in the position of "legs on the width of the shoulders."
4. Ring and rising, control the movement and position of each part of the body. Do not twist your back - the spine must be smooth. Do not twitch and do not swing, do not rush. It is better to make fewer squats, but quality.
5. Having experienced any pain in the back or knees, you need to stop performing squats. Resting, try again. If the pain remains, set aside the squats on the other day. If the pains do not stop for a long time, consult a doctor.
6. To reduce the likelihood of injury, keep track of the position of the knees relative to the tips of the stop. During the squats, the knee in no case should not go beyond the tips of the toes. Without giving knees to go ahead, do it not by flexing your back! Keep your back smooth!
Read about the variants of squats in the continuation: ""
Squats are a wonderful exercise that every woman should love. No one will deny that adding squats to the workout mode helps us gain sexy hips and buttocks. Perhaps the most common and effective implementation of such an exercise is squatting with a barbell. However, it can be replaced by dumbbells. Let's see what the use of squats for women.
1. Toned legs
Satisfaction is the most important exercise when it comes to work on the legs. After all, it primarily uses the four-headed muscles of the thigh, popliteal tendons and ion-colored muscles. Thus, this process tones and strengthens your legs. To achieve the goal will be correctly squatting with complex weights.
2. Help to lose weight
The muscle tone is not all the benefits of squats for women. Such an exercise is very useful for burning fat, after all, performing it, you spend thanks to squat movements are formed not only the muscles of the legs, but also fats over them.
3. Tighten the buttocks
Want beautiful, rounded and elastic buttocks? Sat! This exercise will necessarily help you.
4. Strengthen the press
When you work on the hips and buttocks, you will use, strengthening them. Squats, like other effective exercises are not a target of a specific muscle group. This is a workout of the whole body. Although squats do not burn fat on the stomach, but the muscles are becoming stronger there, it's a fact!
5. Help how to fight cellulite
The use of squats for women is that these exercises accelerate blood throughout the body and improve the overall health. Good blood circulation means that more nutrients and oxygen come to all vital organs and muscles. Regular execution of squats will help
6. Improves balance and posture
One of the benefits of squats is the improvement of the posture and the construction of the balance. The correct execution of this exercise helps strengthen the back muscles and get rid of pains that often occur when you sit a lot.
7. Improving digestion
Unexpected squatness. But, nevertheless, this exercise due to the outflow of fluid in the body facilitates the passage of waste through the intestines, by selling regular operation of the digestive system.
Hello, friends!
Everyone knows that the movement is life and that in the morning you need to do gymnastics. But, unfortunately, not all fulfill it.
I won't convince anyone, I just wanted to talk about squats today. This is a vital exercise that needs to be done with all healthy and sick daily no matter whether you are engaged in physical education or not, that they give squats and that squats are treated!
What give daily squats
What gives squats, how much and how to do them correctly, I learned from the methods of healing I.P. Neumyvakina, M.S. Norbecova, S.M.Bubnovsky, which is very actively interested in recently.
I have already talked about your experience and, about which I learned thanks to these doctors.
I myself am in the morning I make a slight charge of several exercises, which turned on earlier about 10 squats. Everything as morning is little in the morning to actively engage.
And now I did the discovery for myself that the squats need to do on the day not 10, not 30, and not even 100!
For example, the artist Boris Efimov, who lived 108 years old, daily made 450 squats a day!
What gives squats:
- First of all, squats are useful for muscles that fix the two largest joints - knee and hip. They carry the greatest load and suffer the most. And the squats strengthen the buttocks and the muscles of the thigh, help to avoid injuries and fractures.
- The muscles of the back, abdomen, so that daily squats help to lose weight and form a beautiful posture and legs. See also: "
- Squats better than other exercises increase the power of the entire body.
- Squats treat back, knees, prostatitis.
- Squats for the heart are simply vital! After all, squats are a typical dynamic load. They reduce blood pressure, reduce cholesterol in the blood, normalize the contractile ability of the heart and, in general, a very useful exercise to strengthen the heart.
Ivan Pavlovich Neumyvakin told it particularly interesting and accessible about it.
Sature squatches
Our heart muscles should work as pumps. But often they do not work in full force. And this is due to the fact that we are sitting a lot, we go to the car, we go a little, do not work physically.
In such cases, the blood comes from top to bottom to the lower limbs, and back only 90% is returned. Because of the remaining 10%, pains in the legs, swelling, thrombophlebitis begin. The heart is shaking from dirt, and to pump blood, he needs to make a lot of effort. Just in this and help squats.
Squats are treated all heart disease and hypertension.
Of course, they need to do every day.
After all, after two or three months of regular classes, blood pressure is normalized, all loads are removed from the heart, all the heart muscles work normally and the heart performs its mission, all heart disease leaves.
How much do you need to make squats and how to make squats
At the beginning of the classes, it is not necessary to make deep squats, begin to be gradually, squeezing by 10-15 cm. After 1-2 months, you can already make full deep squats.
At first, do as many times as you can.
In general, in one approach, you need to make 30 squats.
Rested, repeat again, then more.
Gradually bring the total number of squats at least 100.
It is important to make squats correctly with a straight back, the feet from the floor do not tear off, they must take a steady straight position and do not go away.
In the original position, the hands are lowered down, when squating his hands stretch forward, and at the initial stage you can hold onto the tree on the street or for the door handle.
Professor Bubnovsky, who developed his recovery system without tablets, on the move, recommends to make squats hourly. Every hour of 30 squats. It is especially important for those who are sitting at the computer.
Do you keep?
Squats - a universal way to drive blood on the body.
If you cringe regularly, many problems will disappear.