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 on: for a month they will squat 100 times a day every day. The participants want to know if their body will change in thirty days.
By the time the test began, each of the young people had their own exercise plan, taking into account 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 squatting will be pretty easy for him. The young man decided to do the exercise with weight to increase the load. After a few days of the experiment, the guy decided that he could squat more, and increased the number of approaches. That's what came out of it!
Shannon
Shannon has always had a problem full legs. It seems to the girl that her legs are too full for the buttocks that are not rounded. The girl wants to pump up the ass so that the body seems more embossed.
Waking up the next day, Shanon could not get out of bed, despite the fact that she did only 80 squats out of 100.
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 of the fact that she was able to squat 60 times 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 pulled up. Now the girl is sure: it is not necessary to practice for two hours a day to see the result.
Brenda
Brenda believes that she has the body of a 13-year-old boy, she decided on this experiment in order to develop muscles. The girl noticed the first result after a week: she felt that they had become stronger, and her buttocks were slightly tightened. 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 succeed.
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 correct squats, you can also use or , in order 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 follow the correct technique for 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 focus of these exercises is to strengthen 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.
Fighting age-related changes after 50 helps not only healthy lifestyle life, but also some exercise. 100 squats a day give a full-fledged cardio load for the normal functioning of blood vessels and the heart, strengthen muscles, and improve coordination of movement.
Classes stimulate blood circulation and lymph flow in the pelvic organs. Fluid movement prevents development congestion. Problems male body can be resolved without drugs and expensive procedures.
How squats help in extending life
Canadian scientists studied people of different age groups. They tested push-ups, squats, flexibility, and grip strength. And they came to the conclusion - 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 are involved different groups muscles. They degenerate with age. The more tissue that dies, the sooner death occurs. For example, in men under the age of 50, the number muscle fibers in the lateral thigh muscle remains unchanged. But having overcome this age limit, the muscles begin to degrade.
The number of fibers in a couple of decades is reduced by half. Muscle tone, activity and normal function can be maintained through training. Preservation of muscle mass, physical performance is an excellent prevention of aging of body tissues.
The benefits of squats
Squats speed up metabolism, train muscles, and help burn fat. With regular performance, the body looks toned and embossed, posture improves. knee workout, hip joints and ankle reduces the risk of injury in everyday life, simply increases the mobility of the joints. The benefits for the male body are also manifested in the following:
- squats train the vessels;
- increased blood flow in the pelvic region;
- the development of prostatitis and adenoma is prevented;
- sexual functions improve.
Advantages of squats over other exercises
A fairly simple exercise is easy to perform at home. There is no need to buy a special form, equipment for training. To work through maximum amount muscles, it is enough to change the execution technique.
How to squat
You can not squat 100 in one set. The total number of squats must be divided into 3-4 sets. 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 to be hardy enough.
You do not have time to go to the gym, but at the same time you want to have slender legs, elastic buttocks And thin waist? Allocate 20 minutes a day for 100 squats, and in a month you will see the result! Which?
What happens to the body if you squat 100 times every day?
Squats for weight loss
Work Squats
During squats, blood circulation increases, which favorably affects the vessels and cells of the brain, which is enriched with oxygen.
Squatting every day 100 times, you will become:
- more energetic
- more focused
- 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 weighting refer specifically to cardio load) trains the heart muscle.
Squats are also useful for normalizing the work of the nervous and respiratory systems, and vestibular apparatus.
Squats for injury prevention
Intense physical activity can adversely affect the condition of the ligaments and joints. If you want to avoid these problems, you need to train the muscles of the lower body. And ordinary squats will help you with this.
By doing 100 or more shallow squats daily, you will improve the condition of the joints, which will stop "crunching", strengthen the knees, ankles, as well as the muscles of the legs and back, which is an excellent prevention of sports injuries.
But keep in mind that deep squats put a lot of stress on your knees, so if you have knee problems, practice static shallow squats.
How to squat correctly?
Here are a number of rules, adhering to which, squats will bring the body only benefits:
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 generally increase the effectiveness of the workout.
2. Choose the best squat mode for you: Beginners are advised to break 100 squats into 5 sets of 20 reps. When your body gets used to such a load, you can move on to 2 sets of 50 squats. But your goal is 100 squats in 5 minutes.
3. Accept correct position bodies:
- Place your feet parallel at shoulder width.
- 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 take your heels off the floor).
- Squat so that your thighs are parallel to the floor.
- Watch your breath: lower the body as you inhale, and raise it as you exhale.
- Tighten your abdominal muscles to increase the effectiveness of the squat.
- Squat so that your knees are not turned inward and do not go beyond the line of your toes.
- While squatting, look straight ahead (it is better to perform the exercise in front of a mirror to control the position of the body).
4. To avoid knee injury do not make sudden movements during squats (especially deep squats "to the floor"). Squat smoothly and gently: when correct technique performing you will feel a stretch in the back of the lower leg.
5. If you want to increase the effectiveness of your workout and add weights, do it after 2 to 3 weeks. Remember that any weighting agents increase own weight , and, consequently, the load on the muscles, which is not always useful.
9. Remember that squats, like any other kind physical activity have a number of contraindications.
Contraindications for squats
Absolute contraindications for squats include:
- Recent trauma.
- Muscle inflammation.
- Diseases of the knee and hip joints.
- Osteochondrosis of the lumbar.
Relative contraindications for squats include:
- Period of menstruation.
- Exacerbation of any existing diseases.
- Increased body temperature.
Types of squats
Squats to Parallel
Performed in such a way that the hips during the squat are parallel to the floor.
To learn how to properly perform squats to the parallel, you can use a chair as an available tool.
Squat technique:
- Sit on the edge of a chair.
- Spread your legs hip-width apart.
- Place your heels below your knees.
- Push yourself up using the force of the gluteal muscles (you can help yourself by swinging your arms).
- Squat down until your buttocks touch the chair.
- Watch your knees, which should not go forward more than the level of the socks.
It is important to choose the right squat chair, the height of which should be such that when sitting on it, the hips are strictly parallel to the floor, while the entire surface of the foot is on the floor.
This type of squat effectively loads the buttocks, calves and thighs (especially inner part).
Plie technique:
- Spread your legs wide, while the knee should be aligned with the big toe.
- Bend your knees slightly.
- Place your hands on your hips or cross in front of you.
- Pull in your belly.
- Squat on a deep breath with a perfectly straight back, looking straight ahead.
- At the bottom of the squat, the hips are parallel to the floor, while the projection of the knee should not extend beyond the foot.
- Hold for 2 - 3 seconds in the position, then exhale and return to the starting position without straightening the legs to the end.
By doing plie squats daily, you:
- Round your buttocks.
- Relax your spine.
- Strengthen your lower body.
This type of squat is similar in technique to plie. But there are still differences.
Sumo squat technique:
- Spread your legs as wide as possible.
- Turn your knees in different directions.
- Tilt your back forward and take your pelvis back (imagine that there is a chair behind you that you need to sit on).
- Squat down 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 embossed.
Pistol squats allow you to actively work out the quadriceps, increase muscle mass, improve plasticity and coordination.
Support squat technique:
- We stand in front of the support.
- Stretch your arms forward or spread apart (this will help maintain balance).
- Raise one leg in front of you and straighten it.
- On a smooth breath, we bend the second leg at the knee and sit down on the support.
- As you exhale, push the body to its original position.
At first, you will not sit down, but literally fall into a chair, but over time you will be able to perform the exercise smoothly and without support.
Technique for performing squats with a pistol without support:
- We place our legs shoulder-width apart.
- We transfer the weight of the body to one (supporting) leg.
- We slowly squat on the supporting leg, while simultaneously raising the second leg, which should be even, in front of us.
- We take the pelvis back during the squat.
- We linger at the bottom point for 2 seconds, and then push the body to its original position.
- We change the leg.
From the first days, you should not do deep squats, in which the pelvis during the squat falls below the level of the knees.
Start mastering the exercise with a shallow squat and gradually increase the amplitude.
The main difference between this type of squat is the presence of a support, namely a wall, against which we will press our backs during the exercise.
Wall Squat Technique:
- Stand against the wall so that your back is pressed against its surface, and your legs are located at some distance.
- Legs shoulder width apart.
- The toes are slightly turned outward.
- Hands on 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 the squat is 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 sit down on an imaginary chair).
- Hold at the bottom for as long as possible.
- Gently, but at the same time with effort, rise up, taking the starting position. In this case, the legs should not be completely straightened.
Wall squats help to correct posture, strengthen the heart muscle and normalize blood circulation.
Static squats
Mortar
This is a type of shallow squat that strengthens the sacrum.
Initial position:
- Feet shoulder width apart or wider.
- The hips are laid aside.
- The feet are placed in the plane of the thighs in such a way that thumb the leg was aligned with the thigh.
- The loin is straightened. We tighten the abdominal muscles, while not using the buttocks.
- Rib cage open, as if inhaling from the chest.
- Arms crossed over chest or extended forward.
- The head is slightly tilted forward.
Technique:
- IN starting position we push the hips to the sides and back, while creating only a moment, without movement (as if we were pushing the walls of the corridor with our knees). The lower back should not bend.
- Feelings should be localized in the region of the sacrum, while tension in the thighs should be absent.
Chair (utkatasana)
In the process of this type of squat, the muscles of the legs and back are involved, so utkatasana helps to straighten the spine.
Technique:
- We bring the legs together so that the big toes touch and the heels are slightly apart, while the outer edges of the feet should be 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 at the knees, as well as between the body and the hips).
- The back is straight, the lower back is straightened.
- The chest is open, breathing is carried out by the stomach.
- The arms are raised up, and the palms are connected and squeezed with a noticeable effort (the elbows can be bent, but it is important that they point forward).
- We do not 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 your knees and try to break it).
And remember that a gradual increase in load is one of the essential principles effective workout. 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 happens if you do 100 squats every day for 2 weeks (without additional weight). Here are her conclusions and what came of it:
It felt more like cardio than anything else.
No wonder, after doing 100 repetitions of any movement, you feel like doing cardio: you start to sweat, out of breath and curse everything around you. Like a fan strength training, it seemed to me much more aerobic exercise than power. After 50 repetitions, I was breathing like I had done a jog around the block, but after the 100th repetition, the sweat was already flowing from me like a waterfall.
A post shared by Gina Florio (@gmflorio) on Oct 24, 2017 at 6:14pm PDT
I did not notice significant changes for the buttocks
This can be seen with the naked eye in the "before / after" photo. Many trainers say that to increase the buttocks you need to do exercises with weights, and this is true - ordinary squats had little effect on the shape and volume 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 cover more distance. Thanks to daily squats, they became more fit, and making the last few boxing jumps was much easier than usual. To be honest, this was one of the most pleasant bonuses.
It didn't affect my strength training in any way.
In addition to squats, I did the same strength program. A hundred squats were my warm-up before each workout, but they did not bring me strength and any special consequences for the lesson. While doing daily squats has its benefits, building strength is clearly not one of them.
