Many people know firsthand how painful squats can be. The next day is especially painful, when a novice athlete cannot walk due to muscle pain. Despite this, three volunteers decided to do 100 squats a day for a month. Participants want to know if their body will change in thirty days.
By the time the trial began, each of the young people had their own exercise plan based on their physical fitness.
Spencer
I was always the smallest and thinnest in the class, I looked like an ever-growing teenager.
Spencer has been involved in gym six times a week, so just doing squats will be pretty easy for him. The young man decided to do the exercise with weights to increase the load. After a few days of experimentation, the guy decided that he could squat more and increased the number of approaches. This is what came out of it!
Shenon
Shannon has always had a problem full legs. The girl thinks that her legs are too full for her unrounded buttocks. The girl wants to pump up her butt to make her body appear more prominent.
When Shannon woke up the next day, she could not get out of bed, despite only doing 80 out of 100 squats.
I'll be honest. It was a little more difficult than I thought.
Throughout the experiment, Shannon was unable to do more than 80 squats a day, despite this, the girl is proud that she was able to do 60 squats without a break. The girl did not fulfill the conditions of the competition, but the exercises still benefited her. The buttocks became more elastic and tightened. Now the girl is sure: it is not necessary to exercise two hours a day to see results.
Brenda
Brenda believes she has the body of a 13-year-old boy and decided to do this experiment to develop her muscles. The girl noticed the first results within a week: she felt that they had become stronger, and her buttocks had tightened up slightly. By the end of the month, Brenda was happy to see significant changes in her body. The girl believes that it is important to do squats regularly and then you will definitely achieve success.
200 squats is simple program, with which you can squat two hundred times in a row in six weeks.
If you think this is impossible, follow the program exactly 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 correct squats, you can also use or to increase the effectiveness of squats. This program does not include weights; this is a technique based on simple squats.
- You need to stand straight with your feet shoulder-width apart so that you can keep your back straight while squatting.
- When you bend your legs, you need to tense. Your arms can be extended in front of you or spread 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 follow the correct technique for doing squats, otherwise you can get seriously injured. The back should maintain its natural curvature and should not be arched too much.
In addition, to avoid tension 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 promote overall health. You can achieve real success if you set ever-increasing goals for yourself.
It is very important to follow the correct technique for performing squats, otherwise you can get seriously injured. While squatting, keep your head and chest straight and your knees turned outward.
Squats as a form of exercise are quite common. The main focus of these exercises is strengthening 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 much as possible. You will actually feel much more confident after just a few workouts.
Before starting this program, you need to consult with your doctor and take an initial test, which will show your actual level of fitness, and you will be able to determine exactly where to start training and how to plan your program.
You need to do as many squats as you can handle. There is no need to embellish your results; if you start from the wrong level, you can significantly reduce the effectiveness of your training. Even if your initial results turn 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 your training.
Before you begin the exercises of the first week, you need to wait a couple of days so that your muscles can rest after the test and you can carefully study the program. Classes should be held three times a week, with a rest day between workouts.
Rest between sets should be 60 seconds.
Not only does it help to fight age-related changes after 50 healthy image life, but also some exercises. 100 squats a day provide a full-fledged cardio load for the normal functioning of blood vessels and the heart, strengthen muscles, and improve coordination of movement.
Exercises stimulate blood circulation and lymph flow in the pelvic organs. Movement of fluids prevents development stagnation. Problems male body can be resolved without medications or expensive procedures.
How squats help in prolonging life
Canadian scientists studied people of different age groups. They tested push-ups, squats, flexibility and grip strength. And they came to the conclusion that the greater the endurance, the lower the mortality rate. Moreover, during squats the most important indicator It was not the strength of the legs that was considered, but the ability to do as many repetitions as possible.
What do these studies mean? During squats, different muscle groups are involved. They degenerate with age. The more tissue that dies, the sooner death occurs. For example, in men under 50 years of age the number muscle fibers in the lateral thigh muscle remains unchanged. But having passed this age limit, the muscles begin to degrade.
The number of fibers decreases by half over a couple of decades. Muscle tone, activity and normal functioning can be maintained through training. Preservation of muscle mass and physical performance are excellent prevention of aging of body tissues.
Benefits of squats
Squats speed up metabolism, train muscles, and help burn fat deposits. When performed regularly, the body looks toned and sculpted, and posture improves. Knee training, hip joints and ankle reduces the risk of injury in everyday life and simply increases joint mobility. The benefits for the male body are manifested in the following:
- squats train blood vessels;
- blood flow in the pelvic area increases;
- the development of prostatitis and adenoma is prevented;
- sexual functions improve.
Benefits of squats over other exercises
A fairly simple exercise that can be easily performed at home. There is no need to buy special uniforms or equipment for training. To work through maximum quantity muscles, just change the execution technique.
How to squat correctly
You can't squat 100 in one set. The total number of squats must be divided into 3-4 approaches. By performing 25-35 squats at a time, you get the optimal load.
Just starting training with squats, you should limit yourself to three sets of 15 squats with an amplitude of 30°. Over time, you should increase the depth of the squat and the number of repetitions. A person who can do 100 deep squats in 3 sets is considered sufficiently resilient.
You don't have time to go to the gym, but at the same time you want to have slender legs, firm buttocks And thin waist? Set aside 20 minutes a day for 100 squats, and within a month you will see the results! Which?
What happens to your body if you do 100 squats every day?
Squats for weight loss
Squats for work ability
During squats, blood circulation increases, which has a beneficial effect on blood vessels and brain cells, which are enriched with oxygen.
By squatting 100 times every day, you will become:
- more energetic
- more concentrated
- more carefully,
- more stress-resistant.
Squats for the Heart
By squatting 100 times a day, you will increase venous circulation in the legs and blood flow directly to the heart, thereby facilitating its work, since any cardio load (and squats without weights are specifically cardio load) trains the heart muscle.
Squats are also useful for normalizing the functioning of the nervous and respiratory systems, and also vestibular apparatus.
Squats for injury prevention
Intense physical activity can negatively affect the condition of ligaments and joints. If you want to avoid these problems, you need to train the muscles of your lower body. And regular squats will help you with this.
By performing 100 or more shallow squats daily, you will improve the condition of your joints, which will stop “crunching”, strengthen your knees, ankles, as well as the muscles of your legs and back, which is an excellent prevention of sports injuries.
But keep in mind that deep squats put intense stress on your knees, so if you have problems with your knees, then practice static shallow squats.
How to squat correctly?
Here are a number of rules, adhering to which, squats will bring exceptional benefits to the body:
1. Before doing squats do a warm-up, including flexion and extension of the knees, stretching, rotation of the feet. This will not only reduce the risk of joint damage and make the muscles more flexible, but will also generally increase the effectiveness of the workout.
2. Choose the most optimal squat mode for yourself: Beginners are advised to break 100 squats into 5 sets of 20 reps. When your body gets used to this load, you can move on to 2 sets of 50 squats. But your goal is 100 squats in 5 minutes.
3. Accept correct position body:
- Place your feet parallel, shoulder-width apart.
- Keep your hands on your belt or in front of you.
- Straighten your back: incorrect posture during squats can cause spinal injury.
- Fix your feet on the floor (during squats, do not lift your heels off the floor).
- Squat so that your thighs are parallel to the floor.
- Watch your breathing: lower your body as you inhale, and lift it as you exhale.
- Tighten your abdominal muscles to increase the effectiveness of squats.
- Squat so that your knees are not turned inward and do not go beyond the line of your toes.
- While doing squats, look straight ahead (it is better to do the exercise in front of a mirror to control your body position).
4. To avoid damaging your knees don't make sudden movements during squats (especially for deep squats to the floor). Squat smoothly and carefully: when correct technique As you do this, you will feel a stretch in the back of your shin.
5. If you want to increase the effectiveness of your workout and add weights, do this after 2 - 3 weeks. Remember that any weights increase own weight , and, consequently, stress on the muscles, which is not always useful.
9. Remember that squats, like any other form physical activity, have a number of contraindications.
Contraindications to squats
Absolute contraindications for squats include:
- Recent injuries.
- Muscle inflammation.
- Diseases of the knee and hip joints.
- Osteochondrosis of the lumbar region.
Relative contraindications for squats include:
- Menstruation period.
- Exacerbation of any existing diseases.
- Increased body temperature.
Types of squats
Squats to parallel
Performed in such a way that the thighs are parallel to the floor during the squat.
To learn how to properly perform squats to parallel, you can use a chair as a handy tool.
Squat technique:
- Sit on the edge of the chair.
- Place your feet hip-width apart.
- Place your heels below the level of your knees.
- Push yourself up using the force of your gluteal muscles (you can help yourself by swinging your arms).
- Do a squat until your buttocks touch the chair.
- Make sure your knees do not go further forward than your toes.
It is important to choose the right chair for squats, the height of which should be such that when sitting on it, the thighs are strictly parallel to the floor, while the entire surface of the foot is on the floor.
This type of squat effectively targets the buttocks, calves and thighs (especially inner part).
Plie technique:
- Spread your legs wide, with your knee pointing toward your big toe.
- Bend your knees slightly.
- Place your hands on your hips or cross them in front of you.
- Pull your stomach in.
- Squat on a deep breath with a perfectly straight back, looking ahead.
- At the bottom of the squat, the thighs are parallel to the floor, while the projection of the knee should not extend beyond the foot.
- Hold the position for 2 - 3 seconds, then exhale and return to the starting position without straightening your legs completely.
By performing plie squats every day, you:
- Round your buttocks.
- Unload your spine.
- Strengthen your lower body.
This type of squats is similar in technique to plie. But there are still differences.
Sumo squat technique:
- Spread your legs as wide as possible.
- Turn your knees out different sides.
- Bend your back forward and move your pelvis back (imagine that there is a chair behind you that you need to sit on).
- Do a squat and hold the position for a few seconds.
- Take the starting position without fully extending your knees.
Sumo squats – great option for girls who want to make their buttocks more elastic and sculpted.
Pistol squats allow you to actively work out your quadriceps and build muscle mass, improve flexibility and coordination.
Supported squat technique:
- We stand in front of the support.
- We stretch our arms forward or spread them to the sides (this will help maintain balance).
- We raise one leg in front of us and straighten it.
- While inhaling smoothly, bend the other leg at the knee and sit down on the support.
- As you exhale, push the body to the starting position.
At first, you will not sit down, but literally fall onto the chair, but over time you will be able to perform the exercise smoothly and without support.
Technique for performing pistol squats without support:
- We place our feet shoulder-width apart.
- We transfer the body weight to one (supporting) leg.
- Slowly squat on the supporting leg, while simultaneously raising the second leg, which should be straight, in front of you.
- During a squat, we move the pelvis back.
- We linger at the bottom point for 2 seconds, and then push the body to the starting position.
- We change the leg.
From the first days you should not do deep squats, in which the pelvis drops below the level of the knees during the squat.
Start mastering the exercise with a shallow squat and gradually increase the amplitude.
The main difference between this type of squats is the presence of support, namely the wall, against which we will press our backs during the exercise.
Wall squat technique:
- Stand against a wall so that your back is pressed against its surface and your legs are located some distance away.
- Feet shoulder width apart.
- The toes are slightly turned outward.
- Hands on your hips or extended in front of you.
- The back is straight.
- Slowly squat down, bending your knees and pressing your back firmly against the wall.
- The lowest point of a squat is considered to be the one at which the knees are bent at a right angle of 90°, while the thighs are parallel to the floor (again, imagine that we are sitting on an imaginary chair).
- Stay at the bottom point for as long as possible.
- Smoothly, but with effort, rise up, taking the starting position. The legs should not be completely straightened.
Wall squats help correct posture, strengthen the heart muscle and normalize blood circulation.
Static squats
Mortar
This is a type of shallow squat that strengthens the sacrum.
Starting position:
- Feet shoulder-width apart or wider.
- The hips are moved to the sides.
- The feet are positioned in the plane of the hips so that thumb the legs were aligned with the hip.
- The lower back is straight. We tighten the abdominal muscles, without using the buttocks.
- Rib cage open, as when inhaling through the chest.
- Arms crossed over chest or extended forward.
- The head is slightly tilted forward.
Technique:
- IN starting position we push our hips to the sides and back, creating only a moment, without movement (as if we are pushing apart the walls of the corridor with our knees). The lower back should not bend.
- The sensations should be localized in the sacral area, while there should be no tension in the hips.
Chair (utkatasana)
During this type of squats, the muscles of the legs and back are involved, so utkatasana helps straighten the spine.
Technique:
- Bring your feet together so that your big toes touch and your heels are slightly apart, with the outer ribs of your feet parallel to each other.
- We squat, bending our knees so that the heels do not come off the floor (it is important that there are right angles in the knees, as well as between the body and hips).
- The back is straight, the lower back is straight.
- The chest is open, breathing is through the stomach.
- The arms are raised up, and the palms are connected and clenched with noticeable force (the elbows can be bent, but it is important that they are directed forward).
- We don't tense our shoulders.
- We push our knees slightly to the sides, clinging to the floor with our feet (to understand this movement, you can tie your legs with a belt above the knees and try to break it).
And remember that gradually increasing the load is one of the essential principles effective training. And squats in this regard are no exception! Therefore, do not stop there and set new goals for yourself! How about two hundred squats a day?
I decided to challenge myself and do a little research on what would happen if I did 100 squats every day (without additional weight) for 2 weeks. Here are the conclusions she made and what came of it:
It felt more like cardio than anything else.
It's not surprising, because after doing 100 repetitions of any movement, you feel like you're doing cardio: you start sweating, out of breath and cursing everything around you. As a fan strength training, it seemed to me much more aerobic exercise than power. After 50 repetitions, I was breathing as if I had taken a brisk jog around the block, but after the 100th repetition, the sweat was already pouring off me like a waterfall.
A post shared by Gina Florio (@gmflorio) on Oct 24, 2017 at 6:14pm PDT
I didn't notice any significant changes for my buttocks
This can be seen with the naked eye in the before/after photo. Many trainers say that to get bigger buttocks you need to do weight exercises, and this is true - ordinary squats had little effect on the shape and size of my muscles.
The lower body has become more resilient
By the end of the second week, I noticed that my endurance runs and HIIT workouts were easier and my legs could go further. The daily squats made them more fit and the last few box jumps were much easier than usual. To be honest, this was one of the most pleasant bonuses.
It didn't affect my strength training at all.
Besides squats, I did the same strength program. A hundred squats were my warm-up before each workout, but they didn’t bring me strength or any special consequences for the workout. While doing daily squats has its benefits, developing strength is clearly not one of them.
