Squats are almost always included in the training program, both men and women. These very simple exercises are very effective at the same time. Moreover, the benefits of squats for women are not limited only to the effect on the figure. They also have a beneficial effect on health.
Squatting is a physical exercise, the meaning of which is to lower the body at the same time as bending the knee joints. Squats are used both in power sports and in general physical training. There are a lot of variations of squats, they may differ depending on the goals. They can be performed with their own weight, with additional burdening, with a barbell and so on.
Squats work out all the muscles of the legs, biceps, quadriceps, muscles of the buttocks, calves and other small muscle groups.
The variability in the use of squats is extremely high. They can be used for weight loss, for gaining muscle mass, for increasing endurance, working out individual muscles, for improving the overall tone of the lower extremities, strengthening the spine, improving the condition of joints, tendons, and increasing leg strength. Exercises can be performed with a different setting of the foot, which affects the muscles that will be worked out. You can squat on one leg or with a jump, as a result of which the legs become stronger and more resilient.
The benefits of squats for women are as follows:
- Muscle work. When squatting, almost all the muscles in the lower body are involved. The back and abs also partially work. Squatting can replace several exercises aimed at different muscle groups at once.
- Improvement of blood circulation. By squatting regularly, you can significantly improve the functioning of the vessels in the pelvic area. Also for women, this is a great way to normalize metabolism, tighten the skin and improve its condition.
- Figure correction. The benefits of squats for girls are that they help to lose weight and tighten the figure, improve posture and learn to keep your back straight. Squats are a good way to get rid of excess fat on the sides, abdomen, legs. They perfectly fight cellulite, which worries many women.
- General physical condition. Squats provide an opportunity to strengthen the muscles and tendons of the legs. Exercise makes a person more resilient.
- Burning calories. To find out how many calories squats burn, multiply your weight by 0.1. The number that came out is the number of calories that can be eliminated by doing squats for a minute at an average pace. So, if you weigh 60 kg, then in a minute of exercise you will burn 6 kcal, in 10 minutes - 60 kcal, respectively. You can burn even more calories if you squat with extra weight or speed up your squat pace.
Contraindications and possible harm
The benefits of squats for girls are very great, but it must be borne in mind that even this useful exercise can be harmful. The knee joints receive a lot of stress in everyday life, when walking. And for athletes, the knees are generally a big place. Very often football players, athletes, sprinters suffer from problems with them - those who regularly face cardio loads.
Bodybuilders also have similar problems. This is due to the fact that they use large weights. Because of this, the knee tendons can stretch and the joints become weaker. Professional athletes often use drugs such as chondroprotectors that help minimize the dangerous consequences of using weights. Girls should not use heavy weights, because often they do not want to build large muscle mass.
We know what useful squats for girls. But keep in mind that in some cases they can be harmful. This mainly concerns ignoring contraindications and improper exercise technique. It is worth knowing the following points:
- Of particular danger are most often squats with weights. For the knees and their own weight is a serious burden, but they can handle it. When squatting, the tendons are stretched, there is a load on the joints. If done in moderation and without additional weights, they are unlikely to be harmful. However, there are girls who prefer power sports. They should take this issue as responsibly as possible, use different calipers for the joints and warm up before the exercises.
- A person can suffer diseases knee joints. If they hurt you even when running, then squats may be contraindicated, as they can aggravate the problem and provoke obvious destruction of the joint.
- Squats, the benefits and harms for women of which are not so unambiguous, are contraindicated for problems with the spine, for scoliosis, and diseases of the cardiovascular system. In any case, it is better to consult a doctor.
- Overweight. Fat people often justify themselves with wide bones. Wide joints, I must say, nature definitely did not provide, and excess weight is an additional load on them, and quite high. Therefore, you need to squat very carefully. It is recommended to start with a small number of repetitions and use special bandages that are tied around the knee joints.
Fat people need to supplement squats with cardio, since burning excess fat is the first thing you should take care of.
The answer to the question of whether squats are good for women may depend on the correct execution technique. And this again primarily applies to additional weights. When performing exercises, do not slouch, do not bend in the back, otherwise the load on it will be too great.
Before squats, do a small warm-up. It will help to stretch the joints and tendons, warm up, prepare the muscles for the load. Active exercise with unheated tissues can provoke sprains and rupture of ligaments and joint injuries.
Caution is needed when doing squats by older people. Warm-up plays a huge role. It should be long so that the muscles, tendons and joints warm up qualitatively.
Squatting, whose benefits to women far outweigh its harm, really has a beneficial effect on both the figure and health. However, if during the exercises you feel at least minimal pain in your knees, immediately consult with a specialist.
Proper Squat Technique
We already know the benefits of squats for girls. But it is important not to make mistakes when performing the exercise, which can negate all its positive properties. The most common mistake women make is excessively low squats, in which the buttocks drop almost to the floor. Bend your knees no more than 90 degrees. Otherwise, you significantly increase the risk of injuring the tendons and joints. This is especially true for weighted squats. The thighs should be parallel to the floor. This is especially important for beginners. It is recommended to adhere to the following recommendations:
- Hold back straight and don't slouch. From the back of the head to the coccyx, the body should be a straight line. No need to swing from side to side. Also, don't be too hasty. Do the exercise smoothly, slowly and carefully, so you can follow the correct technique.
- The abdominal muscles should be slightly tense. This will make it possible to fix the spine, as well as align the back. Tight abdominal muscles are especially important when using weights. Thanks to a strong press, we get protection from injuries.
- As already mentioned, before the exercise you definitely need warm-up and warming up. If you are doing a set of exercises, put squats somewhere in the middle.
- Keep your feet shoulder width apart. Watch your knees did not protrude beyond the socks forward.
- Do not take your feet off the floor, do not stand on your toes. The main load should be placed on the middle of the foot. This option is the most efficient. If it’s hard for you to lift your heels, you can place a bar under them. It is only important that they do not come off the support.
- If you do not use additional weight, you can repeat the exercise quite a lot of times - up to 50 or more. With weights, it is enough to sit down 15-35 times, dividing them into several approaches.
- stop squat if you feel pain in the knees or in the back. If it does not go away or bothers you regularly, consult your doctor.
Types of squats and their benefits
We all know how classic squats are performed, and how squats are useful for women. There are also different variations of the exercise that may be more beneficial for certain muscle groups. Consider the most popular:
- Plie. Legs need to be apart, spread your socks to the sides. You need to squat, bending your legs at a right angle. Keep your back straight. Returning to the starting position, do not unbend the legs as a whole - the muscles should be tense all the time. The main advantage of this exercise is that we can increase the buttocks without building up the thigh muscles.
- Jump squats. Great for those who want to lose weight. Keep your feet shoulder-width apart, lower your arms or stretch them out in front of you. Squat so that your legs do not fall below a line parallel to the floor. Unbending, jump up and raise your arms above your head.
- Wall Support Squats. Train the buttocks and thighs without overloading the back. Stand against the wall, lean on it with the back of your head and a straight back. Take your legs 50 cm, spread your legs shoulder-width apart. Now arch your back, slide down the wall, and stay on the wall until your thighs are parallel to the floor. The body in this position, try to hold the position longer, and then unbend without looking up from the wall.
- "Scissors". They train the hips and buttocks, and also help improve coordination. You need to stand up straight, take one leg back. Squat so that the front leg is bent at an angle of 90 degrees, and the back leg is bent to the floor at about the same angle. The knee should not touch the floor.
We figured out why squatting is useful for women, and how to perform it correctly. By including this exercise in your training program, you will significantly increase its benefits and effectiveness. The main thing is to practice regularly and correctly.
Squats for girls: video instruction
