Squats are one of the most popular exercises in the world. They help to qualitatively work out the muscles and model the figure. In addition, their positive impact on health is known. The benefits of squats for men are not limited to just one direction. Consider what will give us the regular implementation of these exercises.
Any physical activity should be beneficial, and the answer to the question of whether squats are good for men is definitely yes. There are many types of this exercise, but they all allow the stronger sex to gain a beautiful muscle relief, elastic hips. Squats can be performed under their own weight, and with weights in the form of dumbbells, kettlebells, barbells. The benefits of squats for men are as follows:
- They increase circulation in the pelvic area, which improves microcirculation in all tissues of this area. As a result, the skin retains its tone and elasticity.
- Squats allow work out muscles the press and back, they have a beneficial effect on posture.
- The benefits of squats for men with their weight are great for the heart and blood vessels, since this is a full-fledged cardio load.
- Muscles are strengthened, coordination of movements improves.
- Squats have a beneficial effect on metabolism, which is why excess fat is burned faster, but the muscles build up perfectly. Squats are great for building muscle mass.
- The muscles of the press during squats work no worse than during twists, so the stomach of the stronger sex, who regularly squat, will always be toned and embossed.
- Squats help to develop the knee, hip and ankle joints, so they work better, and the risk of injury during power loads is much lower.
- The advantage of squats is that you can do them anywhere and anytime. Such training does not require additional costs and the availability of special equipment.
Such a simple exercise helps to work out a large number of important muscles for us. These are the muscles of the legs and buttocks, as well as the back and the press. Exist different squat techniques, which can increase the load on a particular muscle group.
Squats have a beneficial effect on all organs and systems of the body, they help increase overall endurance, strengthen the circulatory system and maintain its normal functioning, help to work out the tendons and joints.
The benefits of squats for potency are also quite high. They improve blood circulation in the pelvic organs, including the genitals. Squats prevent stagnation of blood in the pelvic organs, and this is an excellent prevention of impotence. Regular performance of these exercises helps to increase the level of the male hormone testosterone, which has a beneficial effect on potency.
The results from squats will only be positive if you exercise regularly and follow the correct exercise technique. A constant load helps to strengthen the cardiovascular system, improve metabolism.
Even such a useful exercise as squatting can have contraindications. These include problems with the spine, such as hernia, sciatica, and so on, varicose veins, diseases of the heart and blood vessels, problems with the knee or ankle joints. In these cases, you need to consult with a specialist who must decide whether squats can be performed specifically in your case. Be sure to consider his recommendations, since the benefits and harms of squats for men in each case may differ.
How to do squats for a man
The benefits of squats for men's health, as we already know, are quite high. The exercise is very popular, and today there are many different techniques for its implementation. Let's describe some of them. The standard well-known option suggests that you need to stand up straight, put your feet shoulder-width apart, draw in your stomach to tension and slightly bend your knees, take a deep breath. Squat low, stay in this position for 10 seconds. You need to rise on the exhale. Keep your back straight, do not take your feet off the floor. It is recommended to do five sets of ten times.
You can also put your hands on your hips, cross your legs so that one is in front of the other. Stand on your toes with your back foot. Inhale, lunge forward. The bend angle must be straight. Keep your back foot still in the toe, put your front foot on the floor with your whole foot. To strengthen the muscles of the buttocks, perform this exercise regularly at least 15 times.
You can do a squat, the benefits of which are very great for men, while inhaling, bending your legs at a right angle at the knees and pulling your pelvis back from its original position, with your hands on your belt. Feet should be placed shoulder width apart. The toes should point out. You can also put your feet together. Lower your hands freely.
You can complicate the task if you grab a chair with your hand and lift the slightly bent leg that is further away from it. Bend your supporting leg while inhaling so that the angle is right. The other leg is fully extended forward or backward in various variations. After exhaling, return to the starting position and repeat the exercise for the other leg. This will help strengthen your legs and lower back. Another option is to squat on the inhale to 90 degrees, while exhaling, jumping up, while keeping your legs straight. Then squat again.
Squats "with a step" have a good effect on the cardiovascular system and respiratory organs. You need to put your legs together, then take a step to the side and sit down, as you exhale, return to the starting position. Take a step again and sit down, already in the other direction.
When doing squats, be mindful of your hands. They help us keep balance and can increase the load. For example, you can stretch your arms in front of you, bend them slightly and join them in a lock. This will allow you to create a balance. If the hands are placed on the belt, then the muscles will be included in the work, which will help stabilize the load. You can also cross your arms on your shoulders, lay them behind your head, spreading your elbows to the sides. In order to activate the muscles in the upper shoulder girdle, the arms must be extended upwards.
By doing up to a hundred sit-ups, you can burn more than 200 calories and become stronger and more resilient. Please note that it is recommended to squat without excessive haste and sudden movements, smoothly. To prevent overload, especially if you are a beginner, take breaks between sets.
Weighted squats
Bodyweight squats, whose benefits for men are discussed above, are not all that can be limited. Men whose goal is to increase muscle volume often practice deep squats with a barbell. They are also good for health and for the figure, but only if they are performed correctly. So, it is important to choose the right height of the racks. It is recommended to squat under the outfit, and when removing it on your toes, do not stand up, as you can get injured or sprained. Before the barbell is removed from the hooks, position your hands correctly, bar on your shoulders. Performing a classic grip, place the bar clearly on the trapezius muscle. Hands without a bar are slightly bent at the knees, raised, as for a grip, then noticeable tubercles protrude on the back, where the neck should be.
The American variation suggests that the neck can be located much lower. The bar should be placed on the dimples on the shoulder blades. In this case, the position of the body should be such that we can minimize the risk of injury. To do this, take the barbell as narrowly as possible, pull your shoulders and shoulder blades back, and push your chest forward as much as possible.
Displace weight on heels and not on socks. Squat smoothly and slowly, but you can get up on the exhale quickly enough. The back should be straight. Put your feet either slightly wider than your shoulders, slightly turning your socks outward (classic setting) or significantly wider than your shoulders, and with a stronger turn (American technique). Before you start doing barbell exercises, make sure you don't have knee problems.
Barbell squats are considered quite difficult. They use almost all the muscles, which is why many mistakes are possible. For example, this extension of the legs is not completely when they are straightened, trembling in the knees or their reduction, hanging in the lower position, sitting down too fast and slowly getting up, separation of the heels from the support surface. The most dangerous mistake is the rounding of the lower back, as this can provoke spinal injuries. Also, do not lower your head - this also negatively affects the spine.
Squats help us develop strength, gain muscle mass, develop joints and strengthen knee tendons, and burn extra calories. You can alternate different types of squats to increase the load on certain muscles. In addition, the answer to the question of why squats are useful for men concerns potency, which is extremely significant for every member of the stronger sex. It is important to follow the correct technique, remember about contraindications and safety rules, and exercise regularly. Exercise does not require a lot of time and effort, but, knowing the benefits of squats for men, we can conclude that they will justify themselves.
Video instruction on squats for men
