Here are some squats benefits and some variations to do for improving muscles.
SQUATS BENEFITS – To add to your workout routine, here are some things to know about doing squats and some variations you might want.
To maintain a healthy weight, prevent diseases, and improve health and the quality of life is working out which must definitely come along with the healthy eating habit. Also, this is good for your muscles and bones. And one form that is popular is doing squats.
How do you perform squats? With your feet standing at a distance of between hip- and shoulder-width, keep your spine neutral, heels down, and clasp hands for balance. In this set-up, keep your back neutral and start by moving down as if there’s an invisible chair behind you.
This form of exercise is best for joints, creating strength, improving posture, and it requires you to exert a lot of core work. Also, a bodyweight squat engages the core, mobilizes the hips, knees, and ankles, and builds strength in the glutes, quads, and hamstrings.
How many squats do you have to do? For endurance, 3 to 4 sets of at least 12 reps; for muscle definition, 8 to 15 reps with weight; and to build maximum strength, do a maximum of 6 reps with a heavyweight.
Here are the major benefits of doing squats:
- To strengthen lower body such as buttocks, front of the thigh, back of the thigh, groin, hip flexors, and calves.
- To burn calories aiding weight loss goals.
- To better execute full-body movements with correct form, balance, mobility, and posture which may reduce the risk of being injured.
In advanced squats, you do jump squats and overhead squats as per article from Insider.
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