There is neither time nor opportunity to exercise for 1.5-2 hours a day? In this case, start squatting. It has been proven that this simple exercise, familiar to everyone from physical education classes, has tremendous benefits for the human body. What are the changes that occur if he performs 100 correct squat exercises for a month? Let’s talk about them in more detail.
A person who weighs, for example, 70-80 kg, squats 100 times, burning about 40-50 calories. It is worth noting that the more a person weighs, the more calories he can burn.
In order to enhance the effect of squats, you can use weights or dumbbells. In this case, when performing 100 squats, the number of calories lost can be increased to 200-400, depending on the intensity of the load.
Practice shows that a correctly performed exercise within two weeks allows you to lose at least 1-2 kg. Remember that in the process of performing the standard complex, the body is saturated with oxygen, and metabolic processes are accelerated.
The results of the observations clearly show that the best way to reduce body weight is to do squats in the morning. Therefore, if your goal is to build muscle, the optimal time to perform the exercise is in the evening.Read:Keine Alternativen im Süden: Drei Gaza-Krankenhäuser verweigern Evakuierung
Increased ability to work
A person who squats regularly feels a real increase in vitality, and as a result his level of working capacity increases. All this is due to the beneficial effects of exercise on brain cells and blood vessels.
Within a week of starting the exercise, a person becomes more active, resistant to stress, as well as focused and attentive.
Strengthening the cardiovascular system
Performing 100 squats daily, a person strengthens the cardiovascular system. This effect is due to the fact that while performing the exercise, venous circulation begins to work more actively, as a result of which blood instantly rushes to the heart.
Against the background of ongoing processes, the work of the heart muscle is noticeably facilitated, it is also trained.
Few people realize that regular squatting affects the strengthening of the respiratory and nervous systems of the body, as well as the vestibular system.
Giving the figure clearer lines
After 6-8 weeks of regular and correct squatting, the body begins to take more defined shapes. Therefore, the lines of the hips and waist become more precise, and the buttocks gain pleasant elasticity. The changes also affect the pressure on the abdomen, which becomes clear and toned.Read:Zweifach-Mama (†37) stirbt beim Marshmallow-Wettessen
As for men, as a result of the squat exercise, their legs become more prominent. Speaking about the female figure, it should be noted that the waist size has noticeably decreased.
Visible positive changes in the gluteal muscles can be achieved by gradually increasing the number of squats to 200 per day. Ideally, if performed with weights.
Those who squat are not afraid of injury
A person who does 100 squats a day strengthens his joints and ligaments. During their training, they are not exposed to sprains and bruises, and if a problem occurs, its consequences are minimal.
By the way, it is shallow squats that help get rid of the annoying crunch in the knees and joints. In fact, you can do deep squats, but you should definitely take into account the fact that they create a significant load on the patella, and if the patella is weak, it is better not to risk it, at least at first to do superficial, but static squats.
After the first squat, it is impossible to feel a positive effect. All a person feels in the first two days is muscle pain and fatigue. At this moment the main thing is not to give up and continue to perform the exercise correctly, and most importantly, every day.Read:Israel-Ticker: Netanjahu im Kriegskabinett: “Werden die Hamas zerschlagen”
Practice shows that after a week, 100 squats are given quite easily, and after 10 days, the first effect will become noticeable. Within three weeks, the legs become very dense, and the person ceases to experience shortness of breath during physical exertion.
How to squat
Before starting to perform a set of exercises, you should definitely warm up by rotating the feet, as well as flexing and extending the patella. This allows you to make the knee joints and muscles more flexible, and will also have a positive effect on the effectiveness of each exercise.
Particular attention should be paid to choosing a squatting position. It is better to start with 100 times a day, dividing them into 5 sets of 20. As soon as the muscles get used to the load, it is recommended to divide the entire complex into 2 sets of 50 times. Ultimately, you should finish 100 squats in 5-8 minutes. At first, it is worth performing the exercise in slow motion, because forced events often lead to sprains and discomfort. Increased load and acceleration are appropriate only when the muscles gain some tone.
The effectiveness of the exercise in question directly depends on how correctly it is performed. To do this, assume a confident stance, with your feet shoulder-width apart, parallel to each other. With your hands on your belt or directly in front of you, you should perform a flat-back squat. In the process of bending and extending the legs, you should not tear your heels off the floor, and also make sure that your bent legs are parallel to the floor. Look straight ahead during the exercise. If you have a desire to properly pump your abdominal muscles, then this part of the body should be strained.
To practice correct technique, you can use a chair, and place it behind you.
To avoid sprains, try to perform the exercise smoothly, without making sudden movements. If you have a desire to add weights, it is recommended to do so no later than 2-3 weeks after the start. This is due to the fact that weighting agents contribute to the creation of additional load – and this initially negatively affects the condition of the muscles.