How to train for strength? While there are many methods of strength training, we all need to start with the basics so that we can gradually improve our abilities. When it comes to basic training, the squat is an unavoidable move. What are the benefits of squats? Let's take a look at it next.

The benefits of squatting for girls

Benefit 1: Strengthen knee muscles

The posture of the squat is standard, and there is no old knee injury. Not only will the squat not hurt the knee, but it will also speed up the blood circulation in the knee, and strengthen the muscle tissue around the knee.

Benefit 2: Improve whole body strength

Squats need to use large muscle groups in many parts of the body, especially the weight-bearing squat, almost all the bones of the whole body need to participate in support, so the whole process of exercise can effectively enhance the strength of the muscles and bones of the whole body.

Benefit 3: Prevent aging

As the saying goes, people get old before their legs get old. Squats can effectively exercise the leg muscles, increase the leg muscles, maintain the density of the muscles, and practice more squats can prevent aging.

Benefit 4: Improve cardiopulmonary function

Squats look simple, but in fact, you need to take a big breath during the exercise. The progressive training of the circulation can continuously strengthen the cardiopulmonary function.

Benefit 5: Buttocks

Many fitness experts recommend that women practice squats to develop their buttocks. When squatting, both the gluteus maximus and waist muscles can be exercised. If you persist in squatting for a long time, the back curve of women is more obvious.

The benefits of squatting for men

Benefit 1: Increase whole body muscles

Squats can effectively increase the muscles of the whole body. For men who want to develop body muscles, weight-bearing squats are a good exercise.

Benefit 2: Improve sexual performance

Squats can effectively promote the secretion of androgen in the body and effectively improve male sexual performance.

Standard movement of squats

One of the reasons the squat is so controversial is that the wrong move, not only doesn't work, it can damage muscle groups, especially the knees. Therefore, it is very important to grasp the standard squat movements.

Stand upright, keep your upper body straight, and lean forward slightly; your feet should be shoulder-width apart, not bowed, your feet should be parallel, and your toes pointed straight ahead; the soles of your feet can also be separated at a certain angle, about 60 degrees, but keep your knees in the same direction as your toes when you squat. Slowly squat down until the angle between the upper and lower legs is less than 90°, but don't close and relax, about 70-80 degrees; then stand up with force in front of the thighs until you stand straight. When squatting, try not to let the knee joint exceed the toes; keep the knee joint always forward, in the same direction as the toes, not to buckle in, not to shake; when exerting force, consciously let the buttocks exert force first; the whole process should be kept at a uniform speed, and the speed should not be too fast.

The disadvantages of squatting

Disadvantage 1: Injury to the knee

Squats have always been controversial, and there are different opinions about whether they will damage the knees, but it is certain that when performing squats, improper muscle movement will definitely damage the health of the knee joint. When we squat to the lowest point, if the knee joint is disengaged when we relax the muscles, our ligaments and cartilage tissue may not be able to withstand their maximum tension, which is easy to damage the knee.

Disadvantage 2: Damage to the waist

Squatting will damage the waist because the method of squatting is wrong. If you can keep the back straight, it will not squeeze the lower back, but directly to the legs through the spine, so that the waist will not be injured.

Disadvantage 3: Heart damage

Unsuitable people who do a lot of weight training, such as coronary patients, have the potential to harm heart health.

In general, as long as the squat posture is standard and appropriate, squatting will not cause harm to the body. If you are not sure whether you are up to standard, it is best to be guided by a professional. If you have other diseases, it is best to consult a doctor first to see if it will cause harm to your body.