Let’s be honest, when it comes to calorie burning and strength training workouts, squat really do your job. This exercise can be performed in many variations and activates numerous muscle groups. Squat and you will definitely feel the burn.
One of the most common questions is, “How many squats should I do for optimal effect?” We spoke to our trainers for more information.
Benefits of squats
Squats aren’t just for bodybuilders and weightlifters. It’s for everyone who wants to improve not only their looks but also their function, bone structure and tendon strength. Building strength in these areas can help reduce the risk of age-related conditions such as osteoporosis and sarcopenia, and help improve posture, focus, and balance. A surefire way to get there.
“Including squats as part of your exercise routine will strengthen your body from the inside out and help keep it healthy and strong. It doesn’t have to get weaker as you get older. Prevent and extend it. You can continue to enjoy it actively because you can lifesay the adventure of Katie CorioCertified Strength & Conditioning Specialist.
This workout has various health benefits. Steve Schunissen, ISSA/IFPA A Certified Personal Trainer, CPT, provides a list.
- increase ability and strength
- build muscle
- improve digestion
- Shape your butt and abs
- burn fat
- prevent injury
- Improves balance and mobility
- Strengthens lower body muscles
- build core strength
Related: The ballet-inspired plie squat tones the glutes and inner thighs. Here’s how:
How many squats should I do per week to see results
The answer is squatting with heavy weights so it depends on how strong you are already tax Your central nervous system is more important than the lighter ones, Teunissen explains. He starts with moderate weights three times a week. He did 4 sets of 10 repetitions. Do this for 4-6 weeks.
Corio recommends doing one to two squats per week, at least two days apart. Try to increase the weight you use for squats each week. You’re stronger than you think you are, says Corio, and when you put your form down, it’s easy to gain power. “I start by doing five sets of 10 reps. As I get stronger, I can increase the weight and do fewer reps.”
squat training
Theunissen recommends starting with some of these squat exercises.
(scroll to read more)
overhead squat
stability, flexibility, Flexibility Rather than performing regular squats, perform overhead squats with weights placed above your head.
How to:
- Point your toes and stand with your feet wider than shoulder-width apart. With a wide grip, hold the barbell or ball above your head.
- Sit on your hips, keeping your chest and head up. Extend your thighs slightly past parallel to the ground.
- Start the return by driving in your heels.
Related: Jillian Michaels explains how to squat
squat jack
How to:
- Squat into a basic stance with your arms behind your head.
- Jump your legs back and forth while keeping your body in a squat.
mine squat
This version uses the mine machine common in gyms.
How to:
- Load the bar with the required weight and place it in a corner or mine station.
- Hold the weighted end with both hands at chest height and squat down in front of it.
- Keep your chest up as you push your heels up.
next: If your knees hurt while squatting, here are 9 exercises to try instead.
