What is squat?

I think even people who don't exercise regularly must have heard of squats, right? In fact, squatting is not just a simple exercise. We often use it in our daily lives, such as sitting on a chair or climbing mountains. Most people nowadays work in a sedentary state, which leads to the degeneration of many joints and muscles. Therefore, we need to practice squats because squats can help us train most muscle groups.

However, before doing squats, many people would give up because of "squatting injuries to the knee". However, a survey by the American Musculoskeletal and Physical Association found that many previous studies on "squatting injuries to the knee" were wrong, because as long as the correct squats are taken, they will not cause damage to the knee, but can actually reduce knee injuries.

It is important to learn the 5 steps of squats and maintain a good mindset

Regardless of the type of exercise, the most basic mentality is to gradually progress and never force yourself too much, which may lead to injury! And since everyone's joint range of motion and muscle strength are different, it is not necessary to do the exact same posture as the teaching position at the beginning of the exercise. It is recommended to start practicing with a low amplitude squat without any weight, and then gradually increase the angle.

The five steps of squat teaching:

1. Open both feet shoulder width apart, with toes facing forward (or abduction 5-7 degrees).
2. Place your feet flat on the ground, place your center of gravity on the entire footrest, and sit down with your hips like sitting in a chair. (Be careful not to bend your knees first!)
3. Maintain a high head and chest with the upper body, with the center of gravity evenly between the feet.
4. Continue squatting low until your thighs are parallel to the ground. (For those with better mobility, they can do a full range squat with their thighs slightly below their knees)
5. Inhale when going down, and slowly exhale while standing up with the upper body straight out.

How many squats per day are effective?

How many deep squats are needed per day? I believe this is something that many people are curious about psychologically. Fitness coaches suggest that beginners should follow the basic principle of measuring their abilities. You can set goals first and gradually increase the amount and intensity of training. For example, divide the number of squats into 4 groups, with 12-20 squats in each group (depending on individual abilities), and rest for 60-120 seconds between groups.

If it's easy to maintain this weight after a period of practice, then you can start increasing your weight by 5-10 kilograms each time, making your body more perfect.

Are squat assists such as squat machines and elastic ropes effective?

If beginners find it difficult to perform squats, they may think that squatting is so tiring! I don't know if it's possible to use squat assistive devices, such as squat machines, which are useful? Will squat elastic bands make squats easier?

Firstly, can squats be effective? The answer is yes, but compared to manual squats, the effect is far inferior!

The invention of the squat machine was for the convenience of squat operation, which can assist you in eliminating the limitation of activity when your core strength is insufficient in the early stage, and make your body appear capable of bearing greater weight. However, since squat is for exercising the body, it is strongly recommended to return to the gradual weight load, that is, the dumbbell squat or other weight-bearing squat variations, in order to achieve the best squat effect and muscle growth benefits compared to using a squat machine

Secondly, does the deep squat with elastic bands make the movements easier? The answer is no! In fact, the function of elastic rope squats is actually to correct posture or enhance exercise intensity.

Because it can help you fix your core muscle group and stabilize your center of gravity when your muscles are not strong enough, many fitness coaches also recommend beginners to practice squats at home with elastic ropes!

What are the benefits of squats? Where can I practice squats? Where to lose weight?

When it comes to exercising the lower limbs, many people first think of squats, but in fact, the muscle groups used in squats are not only the buttocks and legs, but also the spine and waist can be trained together! What's even more surprising is that squats not only have this effect, but also enhance bone density, reduce osteoporosis, and lower the risk of falls in the elderly!