Why sit-ups should be a mandatory part of your workouts
Sport And Fitness / / December 19, 2019
performance technique squat simple, additional equipment is required. Another plus - this exercise is for the person in a very natural, because during the day we are constantly squat, to sit on a chair, pick up what has been dropped, and so on, so that the risk of injury is reduced to minimum.
By the way, a recent study published in the Journal of Strength and Conditioning Research, showed that performing squats with a worsening of women, suffering from postmenopausal osteopenia or osteoporosis, it helps to improve bone mineral density in the spine, particularly in the cervical department.
In addition, the beautiful and strong thighs, as well as elastic and tightened gluteal muscles It looks great as a female, and the male body. ;)
Why sit-ups
1. Stimulate the production of hormones. Squats increase the level of testosterone and growth hormone, which are directly involved in the formation of muscles.
2. Strengthen muscles bark. Squats work the muscles include the bark, that is, the lower back and the press. So do not think that squats are necessary only for the legs and buttocks. It is almost a universal exercise affect much more muscle.
3. Improve flexibility. Deep squats improve mobility of the hip joints. Many people due to improper posture are experiencing more stress on the hips, so they often want to sit down and relax. Development of flexibility in the hip joints helps to correct posture, removes pain in the lower back.
4. Help get rid of the body's waste products. Squats improve blood circulation and other liquids by promoting the removal of waste, as well as improving the delivery of essential nutrients to all organs and tissues.
5. In fact, do not kill your knees. In one of the articles of the journal Sports Medicine says that even the deepest squatting (when you sit on his haunches) are not able to harm your ligaments. As noted by the authors of the study, your cartilage tissue adapts to the load in order to cope with the extra weight in the same way as do the muscles.
Themselves squats not hurt your knees, but they can exacerbate existing problems. That is, if you did not tell the coach about the injury kneePain may be resumed. Plus there is the likelihood of new lesions, as your body will no longer work as they should.
To your knees are not harmful squats and wrong performance technique.
For example, in any case can not squat more weight so that your knees go beyond your toes as Body weight is usually evenly distributed to balance and when climbing you have to push yourself heels without bending forward strong. In addition, it is necessary to pay attention to the back. It should be rectified. No bumps in the lumbar spine and the thoracic spine: they can cause damage to the spine.
6. Help to become faster and jump higher. Studies have shown that squats increase the speed characteristics and the height of the athletes jumps. Therefore, these exercises are always part of a training program for professional athletes.
The reason is very simple: do squats our hips strong (not only muscles but also the ligaments) and add to our flexibility, which means that the explosive force of the jump increases, improved shock absorption and, as a result, reduce injuries while jumping. As for the running, the correct rate of increase is not due to the cadence or step width, and due to proper operation of the thighs.
7. Improve balance. As we have said, squatting - exercises that are natural to our daily lives. Strong leg muscles and bark make us more stable and help maintain balance, improve the connection between the brain and muscle groups to help avoid falls. And this increase in the duration of a healthy and active life! The less we fall into retirementWhen the bones are not as strong, the less trouble we get.
How to crouch
Squats without weights
Squats