ProMind Complex - Should you squat everyday?
by faina marco (2021-03-08)
quat variations allow us to perform good movements every day, allowing adequate recovery between workouts and will not lead to burnout. Squats can help you meet any goal, including a faster sprint and slimmer legs.
5 reasons to squat every day
1. Increase strength and power
Squats build strength and power in the glutes, hamstrings, and quadriceps, which are primarily the stabilizers when moving. This move also improves hip extension power, which is essential for increasing vertical jump. Squats stimulate muscle-building hormones, which strengthen the entire body. Squats with weights will challenge the body to overcome a force and reap the anabolic benefits.
2. You get important definition in the legs and buttocks
Squats target the quads, hamstrings, and glutes. The basic movement is a quick way to build lean muscle, resulting in tight and toned limbs. We know it's a myth that weightlifting is "big work", so don't be afraid to put some weights on squats.
3. Improves mobility in the hips and ankles
Squats are a great way to increase range of motion in your hips and ankles , which will help reduce pain in your lower back and knees . It is a safe and effective way to improve mobility without aggravating the joints.
4. Strengthens and tones the core
Performing squats with weights challenges the core to stabilize the body through the full range of motion. The transverse and rectus abdominis muscles are deeply engaged all the time, resulting in a flatter and stronger stomach. A strong and solid core will also help prevent the risk of injury.
5. Improve posture
Whether you are performing a weight squat or normal, you will be engaging the upper back (trapezius and lower / upper rhomboids) to help stabilize the body through the movement. This strengthens the muscles responsible for correct posture.
Convinced? Here are 4 exercises with squat variations to increase your strength:
Squats with weight
Hold a medicine ball, kettlebell, or kettlebell in front of your chest, bring your shoulder blades together, and lift your chest. Stand with your feet hip-width apart and deeply bend your knees, move your hips back and lower until your thighs are parallel to the floor. Through the balls of your feet again lift to rejoin your standing posture, keeping the core occupied the entire time. Do three sets of 10 reps with 30 seconds rest between sets.
Single leg squats
Put all your weight on your right foot as you lift your left leg off the ground and bend your left knee. Extend your arms up and out in front of you at shoulder height. Bend your right knee deep, shift your hips back and down until your right knee is parallel with the ground. Keep your chest up all the time. Then, pushing with the tip of your right foot, return back to the upright position. Repeat at a controlled pace. Do three sets of 15 reps on each side with 30 seconds of rest between sets.
Hold squats
Stand with your feet hip-width apart and bring your arms forward to the level of your ears and lift your chest. Bend both knees and lower yourself until your thighs are parallel with the ground. Stay like this, holding this position for one minute.
Pushing with squats
Bring your feet and knees together. Swing your arms out to the sides and lift your chest. Deeply bend both knees and lower yourself until your thighs are parallel with the ground. From this position, push up and down, lifting one inch and then down another inch.
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