There is neither time nor opportunity to play sports for 1.5-2 hours a day? In that case, start squatting. It has been proven that this simple exercise, familiar to everyone from physical education classes, has great benefits for the human body. What changes occur in it in case of daily 100 correct squats within a month? Let's talk about them further in detail.
Weight loss
A person who weighs, for example, 70-80 kg, squats 100 times, burns about 40-50 calories. It should be noted that the greater the body weight of a person, the large quantity he can burn calories.
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 properly performed exercise in a couple of weeks allows you to lose at least 1-2 kg. Remember that in the process of performing a standard complex, the body is saturated with oxygen, and metabolic processes are accelerated.
The results of the observations clearly demonstrate that the best way to reduce body weight is to squat in the morning. Accordingly, if your goal is muscle building, then optimal time to perform the exercise - evening.
Increasing the ability to work
A person who regularly squats feels a real surge of vitality, as a result of which the level of his ability to work increases. All this is due to the beneficial effects of exercise on brain cells and blood vessels.
Within a week from the start of the exercise, a person becomes more energetic, stress-resistant, as well as focused and attentive.
Strengthening the cardiovascular system
Performing 100 squats a day, a person strengthens his cardiovascular system. This effect is due to the fact that in the process of performing the exercise, venous circulation begins to function more actively, as a result of which blood immediately rushes to the heart.
Against the background of ongoing processes, the work of the heart muscle is noticeably facilitated, and its training is also carried out.
Few people realize that regular squats affect the strengthening of the respiratory and nervous systems organism, as well as the vestibular apparatus.
Giving the shape clearer lines
After 6-8 weeks of regular and correct squats, the body begins to take on clearer shapes. So, the lines of the hips and waist become more accurate, and the buttocks acquire a pleasant elasticity. The changes also apply to abdominals- it becomes pronounced and taut.
As for men, as a result of squats, their legs become more prominent. Speaking of female figure, it should be noted that the waist is noticeably reduced in volume.
Visible positive changes in the area gluteal muscles can be achieved when the number of sit-ups gradually increases to 200 per day. Ideally, if they are performed with weights.
Those who squat are not afraid of injury
A person who does 100 squats daily strengthens joints and ligaments. Being trained, they are not subject to sprains and bruises, and if trouble does occur, then its consequences are insignificant.
By the way, it is shallow squats that help get rid of the annoying crunch in the knees and joints. In fact, you can practice deep squats, but you should definitely take into account the fact that they create a large load on the kneecaps, and if your kneecaps are weak, then it’s better not to risk it, at least initially doing shallow, but static squats.
Endurance Improvement
After the first squats, it is impossible to feel positive effect. All that 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.
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 quite dense, and the person ceases to experience shortness of breath during physical exertion.
How to squat
Before you begin to perform a set of exercises, you should definitely warm up by rotating the feet, as well as flexing and extending the kneecaps. This allows you to make the knee joints and muscles more plastic, and will also have a positive effect on the effectiveness of each workout.
Special attention should be paid to the choice of squat mode. 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 end up doing 100 squats in 5-8 minutes. At first, it is worth doing the exercise in slow motion, since forcing events often leads to sprains and the appearance discomfort. Increasing the load and acceleration is appropriate only when the muscles have acquired some tone.
The effectiveness of the exercise in question directly depends on how correctly it is performed. To do this, take a confident position, placing your feet shoulder-width apart, parallel to each other. With your hands on your belt or straight in front of you, you should do a squat with a flat back. In the process of flexion-extension of the legs, you must not tear your heels off the floor, and also make sure that your bent legs were parallel to the floor. Look straight ahead during the exercise. If you have a desire to properly pump the abdominal muscles, then this part of the body needs to be strained.
To practice the correct technique, you can use a chair, placing it behind you.
To avoid sprains, try to perform the exercise smoothly, without making sudden movements. If you have a desire to add weights, then it is recommended to do this no earlier than 2-3 weeks after the start. This is due to the fact that weighting agents contribute to the creation additional load- at first, this negatively affects the condition of the muscles.
There are many reasons to hate squats. For example, it is very difficult to do them correctly. Muscles ache for the next few days. Therefore, the thought of doing 100 squats every day, for most reasonable people, is a terrible torture. However, going through the pain guarantees huge potential results in other different exercises.
Of course, along with the bench press and deadlift, it's one of the "big three" hard exercises in the workout, and getting it right is far from easy. Like the other two, the squat will require you to combine muscle groups throughout the body, a combination of balance, strength and power, for correct execution. It all depends on good form. To squat without injury, you need good physical fitness.
We're not talking about barbell squatting, or practicing with the relatively safe Smith hook machine. At its core, the bodyweight squat is a difficult exercise to perform. That is why, in order to acquire a good physical form, great success and minimal injury, we have gathered the best sports experts to tell you how to master the squat yourself.
Experts
- James Castle-Mason is an all-round fitness guru, master trainer and physical education specialist.
- Luke Worthington is not only a fantastic person, but also an expert in biomechanics and personal coach, working with MMA fighters as well as Commonwealth and Olympic level athletes in Russia, the UK, the US and Europe.
- David Arno - Questions Specialist physical development working with innovators healthy eating Nutrifix and part of the elite Evolve 353 trainers. Arno knows all the tricks of building a powerful body.
Why are squats important?
Let's start from the very beginning. Very few men squat for fun. In the movie Rocky, you don't see a single squat, so what's the point? It turns out that there are just as many benefits to squats as Stallone's sinewy muscles.
Worthington takes a practical approach, emphasizing that logistically learning to squat at home means getting a good home workout so you don't have to commute to the gym all the time and are no longer limited by travel time. Castle-Mason explains a little more: "Squatting is a perfectly natural human movement that children can do easily, but most adults can't do."
So why do children have an advantage? What have we lost and what do they have left? Castle-Mason - and many other experts - believe that the fact that most of us often spend time in forced body positions means that our bodies become less mobile, and we end up involuntarily limiting our range of motion. If you don't use movement, you will gradually lose the ability to squat.
Squats are useful because they force us to move in ways that are no longer natural in the new world of offices in the 21st century. Coping with the squat and various office-related problems such as back pain will be helpful: own weight and the ability to squat can greatly improve your body's ability to relearn lost movements and stabilize in the bottom position,” says Castle-Mason.
So, the more you squat, the greater the benefit to your posture.
Mastering the squat will not only benefit you today. As Arnot points out, the older we get, the less we tend to move. As we reach middle age and older, squats will help keep the hips mobile and also strengthen the muscles around the hips and upper legs.
Beyond biomechanics, the glutes and hamstrings are the most big muscles in the body, which means they burn more calories when stimulated. So squatting is the best fat burner you can do without running shoes.
Moreover, strong legs create a solid foundation for other sports. Whether it's rugby, rock climbing, snowboarding or fencing, almost everything an athlete does requires strong, strong legs with full range of motion. Your legs are truly the backbone of your physical form.
Bodyweight and weighted squats
As Worthington said, a good argument for focusing on bodyweight squats at home is that you can work according to your schedule and you don't have to queue for a bunch of pancakes for free barbells at the gym. Also, you can always buy a pair of dumbbells and keep them at home for more than just bodyweight squatting. If you are just starting out, learn the basics at home before you decide to apply them in gym.
“If you squat with your weight or hold dumbbells to make yourself heavier, the biomechanics are very similar in the two cases,” says Arno. So, at home or in the gym, you will work with the same movements. The main difference is that you will most likely have access to more work in the gym, which means that once you get in better shape, you will be able to build more muscle.
How to perform the perfect squat?
The first thing to remember is that you need to properly position yourself before starting the squat. Stand with your feet shoulder-width apart, weight distributed evenly between them.
"Imagine that thumb feet are glued to the floor,” says Arnot. “Try turning your knees out; this will create a kind of arch in your legs and add tension to the muscles in your upper legs. As you lower, focus on the hip joints and then on the knees. Don't be afraid to lean forward, this will allow you to squat your hips back."
When it comes to feet, it's important to remember that most of your weight should be on your heels. You should squat down, not lean forward, so the main weight should be on your feet. As with the deadlift, improper weight distribution at this point can mean your back arches, which can be very dangerous and lead to long-term pain.
“As you lower, keep your knees out so you have room to squat deeper without arching your lower back,” Arnot continues. “Keep your muscles tight. To rise, you need to tighten the calf and gluteal muscles and straighten up straight.
“With proper squatting, the lower leg (tibia) and torso ( top part back) should stay parallel as you move up and down,” adds Worthington. "This fixation ensures proper movement across the ankle, knee and hip joints."
If there is no movement in one or more of these joints, then additional stress is required on others - in essence, you lose balance and the squat becomes unbalanced.
How deep you should squat is up to you. And while the goal is to be comfortable in the squat, take it as something to strive for, not a gold standard that you have to hit the first time.
Worthington, for his part, is not a fan of the floor squat approach. "The anatomy of the pelvis is a separate thing, a person's range is determined by their body, tissue extensibility, their strength and motor control," he says. "There is no one standard that fits all." He says the focus should be on getting your body through the maximum range of motion possible while maintaining a good posture and avoiding pain.
Once again, just in case you need it, here's a handy three-point checklist below:
- First step: lift your eyes. Whether you are using a barbell or own weight, when looking down, the stability of the upper body is lost, which is extremely important for effective movement.
- Second step: inhale. Inhaling air from the abdomen and engaging the abdominals before moving the body down is prerequisite for efficient and safe driving.
- Third step: immobility of the legs. It's necessary stable position legs to engage the thigh muscles.
How to do 100 squats a day
Slow down, you may have just done a squat that you were happy with. Achieving 5 squats with good posture should be your first goal. Once you get that you can move on to 10 and then start planning about 10 sets of 10 times throughout the day.
Once you really, really squat correctly, then the best way making progress will be aiming for 10 squats a day for one week. Then aim for 20 a day next week, and so on. This way you won't overload your muscles by doing 100 times in one day and then not once in a week. Work every day and your legs will get used to the set rep volume for the day, instead of being shocked by doing 100 reps at a time.
Still have problems? Arno has some exercises to help you develop the basics: "Sit in a chair and stand up." Got it? Okay, thanks for reading, and Have a good day. Oh wait, there's more: “Try the chairs first, then try the low chair for 10 seconds. Once you get the hang of it, you can try bodyweight squats,” he says.
This will not only completely burn your hamstrings (in a good way), but will also help you achieve the stability you need to a large number squats. And after you do that, you can work on your 100. Try how many squats you can do in 30 seconds, then 60. Keep going until you can do 50 squats. When it becomes easy, shorten the rest period. For example, you can do 10 sit-ups in 30 seconds, resting for 15, so you get 50 sit-ups in 3.5 minutes. Then you can increase your squats to 75 and so on.
The Arno method is obviously different from the Castle-Mason method, but both will be correct. This is an easy option to find out what works best for you.
Anything else I need to know?
Funny if you didn't ask. Yes. Injury reduction should be the most important aspect of your squat technique. It doesn't matter if you do 100 squats in one day but then can't walk for the next week. Worthington suggests vigorously warming up the legs, hips, and upper back stretches before doing heavy exercises.
Taking a break is equally important, especially if you feel a prick in your spine during a workout. Arnot recommends a light walk or jog to get the blood moving, clear any toxins from damaged tissue, and supply oxygen and antioxidants to any damaged areas. A good sports massage or salt bath will also help your muscles relax.
Finally, Castle-Mason warns against overtraining. If you feel that your muscles are excessively compressed and constrained, limit your movements.
Other than that, keep your focus on posture and weight distribution and you'll hit your 100 squat goal in no time. It's just footwork.
200 squats is simple program, with which you can sit down two hundred times in a row in six weeks.
If you think that this is impossible, strictly follow the instructions of the program, and you will see that 200 squats in a row is a reality. You will need a detailed plan, discipline and about thirty minutes a week.
There are several options for proper squats, you can also use or to increase the effectiveness of squats. This program does not provide weights, in front of you is a technique based on simple squats.
- You need to stand up straight, put your feet shoulder-width apart so that during the squat you can keep your back straight.
- When you bend your legs, you need to strain. Hands can be extended in front of you or spread out to the sides. You need to lower yourself into a squat until your thighs are almost parallel to the floor. Then you need to return to the starting position.
It is very important to comply correct technique doing squats, otherwise, you can get serious injury. The natural curvature of the back should be preserved, it should not be arched too much.
In addition, to avoid stress knee joints buttocks should not be lowered below the knees.
It is important to remember that the main goal of this program is to strengthen your body and achieve overall wellness. You can achieve real success if you set yourself ever-increasing goals.
It is very important to follow the correct technique for doing squats, otherwise, you can get serious injury. While squatting, keep your head and chest straight with your knees turned outward.
Squats, as a type of exercise, are quite common. The main emphasis in these exercises is to strengthen the gluteal muscles and quadriceps, but the lower ones also take part in the work. calf muscles, biceps femoris.
It is enough to devote thirty minutes a week to these exercises and strictly follow the recommendations of this program as far as possible. You will actually feel much more confident after just a few workouts.
Before starting this program, you need to consult a doctor and perform an initial test, based on which your real level of training will be visible, and you will be able to determine exactly where you should start training and how to plan your program.
You need to do as many squats as you can. There is no need to embellish your results, if you start from the wrong level, you can significantly reduce the effectiveness of training. Even if your initial result turns out to be more than modest, do not be discouraged, you can achieve maximum success if you are honest with yourself, from the beginning to the end of training.
Before starting the exercises of the first week, you need to wait a couple of days so that the muscles rest after the test, and you can carefully study the program. Classes should be held three times a week, between workouts there must be a day of rest.
Rest between sets should be 60 seconds.
