Benefits of exercising with a "squat" position
Posture exercises There are many poses. Depending on which part of the body we choose to focus on, one exercise that many people know is the "squat" exercise that is easy to do but very effective. What are the benefits of those who are using Saquat? Sanook Health has good information from Dr. Thida Kan Rujipattanakul or Dr. Ping, a specialist in dermatology and anti-aging medicine. Samitivej Sukhumvit Hospital on Facebook page Pleasehealth Books to leave each other.
"What's the single best exercise?"
An article was published in The New York Times about asking fitness gurus from various institutions. To find out if only one could be chosen What is the best exercise?
One of the most popular responses is squat.
Benefits of exercising with squats
Squats are simple exercises. Just rely on standing, then stand and stand down, no need for any equipment. Can be done anywhere, just having an understanding of the right posture and willingness to do it. By the benefits of the squat Can be divided into two large areas
- Build muscle When people get older There will be a natural reduction in muscle mass. The less you use it, the faster it will decrease Until at some point it will enter a low muscle mass or Sarcopenia, which we can prevent. By exercising in Resistance training to get the muscles to work with some resistance. And squats are one of the easiest muscle building exercises to do.
The muscles that are required for squats are the largest muscles in the body. And is the muscle group necessary for walking up and down stairs, getting in and out of the car, and balance, which is essential to everyday life Doing squats regularly will help keep the suspension strong. Reduce the risk of falling And good effect on the figure, especially the firm and beautiful buttocks
- Benefits in hormones It was found that resistance training, such as squats, stimulates the secretion of hormones necessary for muscle building and repair, such as growth hormone and testosterone, squats, thus helping to slow down the deterioration. Of the body as a whole
How to exercise squats
For people who have never done squats Can be started easily by
- Stand with your feet shoulder-width apart. Toes pointing forward
- Slowly lowered down as if to sit in a chair Put your weight on your feet Without letting your knees extend beyond the toes Contracting the abdomen Eyes looking forward
- Squat slowly as if to sit in a chair Until your knees are at a 90 degree angle, your thighs are parallel to the floor. And then stretch back up to a standing position again
- If it is difficult to balance To stretch your arms forward Will help to balance easier
- If you can't, just do a partial squat, i.e. only 40-70 degrees.
- May be made in front of a mirror To check the correctness of the pose
- Repeat for 10-12 times as a set.
- Start from 2-3 sets, when you become more fluent, gradually increase the number of sets.
- If doing this and pain in the knee or back Showing that the posture is not correct Should rest to heal. And adjust the accuracy of the new position
- When doing the basic posture until it is good The difficulty can be increased by adding heavy lifting (such as dumbbells, water bottles), adding a variety of poses, such as adjusting the width of the foot position. Increase the number of sets Including reducing the time to rest between sets Which will result in more hormonal stimulation
The "squat" position is suitable for all genders, ages, times and places. When you wake up during the day or evening, have you tried squats today?
