Squats, that exercise that is the number 1 enemy of all those who train any part of their body except the legs, allows us to train a large number of muscle groups in our body.
However, there are many people who either don't do squats correctly, or have no idea what benefits this exercise can bring to their training plan.
In today's post we'll look at both the different benefits of this exercise and the best way to perform it, since squats can be dangerous without the correct posture.
- It strengthens muscles throughout the body
Apart from the obvious muscle groups that squats develop (legs), an anabolic environment is also created that promotes the strengthening of muscles throughout the body.
In fact, if squats are performed correctly, a lot of testosterone is released into the body, as well as growth hormones, which leads to increased muscle growth and muscle mass in other areas as well.
Squats are the most complete exercise you can do in your routines.
- They burn more fat
One of the most time-efficient ways to burn more calories is to gain more muscle mass. For every additional pound of muscle, your body will burn approximately [number of calories burned]. 50-70 calories additional calories per day. So if you gain about 10 pounds of muscle, then you automatically burn 500-700 calories per day compared to what you burned before gaining muscle.
- Maintains Mobility and Balance
Strong legs are crucial for staying active, and squats are fantastic for building leg strength. They also help strengthen your abdominal muscles and stabilize your core, which in turn helps maintain balance.
While at the same time promoting communication between your brain and your muscle groups, which helps prevent falls, which is the main way to prevent bone fractures, even more effective than consuming mega doses of calcium supplements and bone medications.
- Prevents Injuries
Most sports injuries involve weak stabilizing muscles, which can be strengthened through squats. Squats also help prevent injuries by improving flexibility (they improve range of motion in the ankles and hips) and balance, as mentioned earlier.
- It helps with the elimination of toxic waste from the body.
Squats improve the pumping of bodily fluids, aiding in the elimination of waste and the delivery of nutrients to all tissues, including organs and glands. They are also extremely helpful in improving the movement of stool through the colon and promoting regular bowel movements.
On the other hand, the best way to perform squats is as follows:
- Stand with your feet shoulder-width apart
- Back in neutral position with knees centered over your feet
- Slowly bend your knees, hips, and ankles, lowering yourself until you reach a 90-degree angle.
- Inhale as you lower yourself and exhale as you return to the starting position
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Kettlebell squat exercises
Kettlebells They are excellent for performing squat exercises because they involve a global muscle workout.
With this type of With CrossFit equipment , you can perform variations of squats by playing with the intensity and the duration of effort.
Kettlebells allow you to perform toning and strengthening exercises for your back, abdominal area, and even work on the power of your lower body.
Performing squats with kettlebells can be an excellent way to tone the entire body by working complete muscle chains.
Types of kettlebell squats
Several types of squat exercises can be performed with kettlebells, such as:
- Squats with different weights.
- Jump squats
- Classic squats
- Kettlebell row
- Weight swing
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