The benefits of the squat
Fat is stored energy. Exercise consumes energy and therefore burn fat. Most important “muscle” is stressed during exercise, you consume more energy. Squats work your more muscles than any other exercise, so they also burn more fat than any other exercise. The more you put a heavy load and the amount of energy expended will be.
So you burn lots of calories and burn fat during your workout but also outside! Indeed, we know through science that the caloric expenditure of intense exercise is accompanied by caloric expenditure after exercise: your muscles need to recover from their training and muscle recovery mechanism burns a lot of calories, especially if you put a lot of load on the bar! The squat is the king exercise to have firm legs but rightly to lose weight. No more formless flat buttocks! Warning, this is not a miracle solution to have a perfect body. You will need to have a good diet supplement because if you eat too much, you will make beautiful squat all day, your body will continue to store the excess calories as fat.
The squat builds muscle
One might think that the squat is an exercise for the thighs. Your hips and knees are flexed, but the rest of your body must bear the weight and keep your torso upright so it does not sag. Thus squats work your entire body. Here are some of the working muscles you can also improve on the Squat rack.
- Lower body: hamstring muscles, glutes, quadriceps and calves to stabilize the ankle.
- Upper body: to keep the bar positioned at the top of your back, you must have all the deep muscles in your back and have your contracted out chest, arms, shoulders, trapeziums are solicited.
- Lap belt: your abs, oblique and lower back work together during the squat to help you not to swing on one side.
The heavy squat allows a release of hormones 1 most important building muscle than any other exercise 200% of growth hormone in addition to 25% more testosterone than the leg extension. If you want to gain muscle quickly and naturally, or if you want to avoid muscle loss aging, the squat is the best exercise.
The squat strengthens your bones
When you perform a squat, gravity pulls the weight you have on your back down. This compresses everything under the bar. Nature is well done! Under the effect of this tension, spine and bones will fit in before stronger. A study has shown that practitioners of bodybuilding have greater bone density of 10%
Classic squat performance on squat rack (back squat)
Keep your head, neck and chin in their natural position (or slightly raised) and set a specific point in front of you at about eye level.
Wrap your thumbs around the bar for better control: it must rest on the back, below the seventh cervical vertebra, and never touch the bone itself. It is essential to be comfortable in order to focus on the feelings and action of the legs and hips, not on the bar.
- The shoulders should be low, chest out and facing up, elbows pointing down.
- The feet are flat on the floor, spaced at roughly shoulder width apart, toes slightly outward.
- Arch your upper back, contract your abs and focus mentally on each contraction of all muscles in activity.
- Once your thighs are parallel to the floor, reverse the movement and aggressively push the heel to return to the starting position.
People tend to be eager for increasing the weight. Be careful that the body weight should be evenly distributed on the feet. If the heel is raised, the stress will be greatest on the knees and the lower part of the quadriceps. Obviously, it is interesting if it is the intention. It is also for the same reasons, to squat before.
You should also notice your squat rack; the most expensive one doesn’t mean that it is the best one. You can still find the best power rack for the budget which suits you best because the prices range of power racks is quite large.
The greater the amplitude, the greater the gluteus maximums intervenes. 1/2 squat, however, in which the thigh does not fall below the horizontal, carries a higher stress level hamstring, the hip joint and knee extensors (quadriceps muscle) .
In full flexion, the extensor muscles of the hip are in a very favorable position. At the beginning of the extension, the hip joint (hip) carries the pelvis forward over the feet. At this time, the extension at the knees becomes more efficient. In other words, the action of the hip causes the pelvis and thighs in such a position that the muscles can work in the best way and that the bar can move along a vertical trajectory.