3 minutes in 1 day! Squats have these 3 benefits, private squat weight loss method to let you know

Every girl has been fighting against "weight loss" in her life, and has tried all kinds of diet and exercise methods in order to achieve the best results in the quickest and simplest way. Recently, a book called "The Squat Rule" which is very popular in Japan has been launched in Taiwan. It is written by Shinji Sakazume, a professional Japanese sports coach. It tells everyone that the "squats" that we often hear about can actually be practiced at home, and the effects can be achieved in just 3 minutes a day. Now let's take a look at the "squat weight loss method" and "benefits of squats" that this book "The Squat Rule" wants to tell you!

"Squat Weight Loss"

You can do it at home in just 3 minutes a day

Whether it is weight loss or fitness, the most important thing is not to force yourself and to persevere. If you treat exercise as a sprint before an exam and only maintain a short period of hard exercise, even if you can see results in the short term, it will definitely not be effective in the long run. The "squat weight loss" is to solve the problem that everyone has no time to go to the gym or the stadium to exercise because of their busy lives. Just wear convenient sports clothes, no props are needed, you can do it anytime and anywhere you think of it, do it slowly, choose 2-3 days a week, do 3 sets a day, 1 set a total of 10 times , and developing such a good habit will definitely make your body muscles firmer and your physical fitness will indeed increase.

The fastest way to lose weight: diet control + squats

If you want to lose weight, the calories you consume must be greater than the calories you eat. This is an immutable rule. Squats can not only prevent muscle loss and promote muscle growth, but also increase basal metabolism . It is a muscle training suitable for increasing calorie consumption. If the calorie intake remains high, the weight loss effect will be half the result with twice the effort. So when you feel that you have done a lot of weight training and want to reward yourself with some sweets, you must remind yourself not to let all your efforts go to waste. But don't think that you can lose weight by diet control alone. After all, muscles will not grow without exercise. So even if you really lose weight in a short period of time by diet control alone, you will gain weight again if you are not careful. The lost muscles will not be automatically regenerated, but will be replaced by fat. Therefore, "diet control + squats" must be done at the same time to be effective.

The more you hate exercise or are not good at it, the more effective weight training is

In fact, the more seriously people devote themselves to exercise, the more they seem to tend to gain body fat. This is because as soon as such people stop exercising, calories will continue to accumulate and eventually become fat. On the contrary, for people who do not exercise much, even if the difference in diet and exercise volume is not that big, the probability of a sudden change in body shape is relatively small. People who are good at sports will subconsciously use the reaction force and muscles throughout the body to distribute the load in order to make the most reasonable movements. However, this principle of movement has the opposite effect when used in weight training for muscle training; people who are not good at sports, due to their lack of sports experience, are more likely to remember the correct movements and postures under the correct guidance. If you are good at sports, please forget your past exercise habits and start learning in a completely new way, so that you can achieve twice the result with half the effort.

Benefits of Squats

You can develop a strong body and tight back muscles

The biggest advantage of squats is that through correct training methods, you can maintain muscle mass while losing weight, and finally achieve a slim and fit body. Just follow the "Squat Rule" and "choose 2-3 days a week and do it for 3 minutes a day" to achieve the full effect. Squats will not lose muscle like pure diet control, and it will not make it harder to lose weight due to repeated weight gain. If you want to develop an ideal body shape, you only need to maintain an extra weight training once a week. Moreover, squats can not only change your body shape, but also make your posture more beautiful . Through squats, you can train the entire spine from the head to the hips to be straight, because correct squats not only rely on the lower body, but also use the muscles of the torso, abdominal muscles, and back muscles. Therefore, in addition to making the muscles tighter, the body posture will also become more beautiful.

Moderate exercise can accelerate the elimination of fatigue, stimulate muscles, and improve sleep quality

Even for jobs that don't require much physical energy, such as clerical work, you will still feel backache and heavy feet after working for a whole day. This type of fatigue is caused by sitting for a long time and maintaining the same posture. The blood vessels are compressed by the muscles, resulting in blocked blood circulation, which makes it impossible to eliminate fatigue substances smoothly, causing "static fatigue". If you want to eliminate it, instead of resting quietly to relax your body, it is better to do some weight training or stretching exercises to move your muscles and bones, which will promote blood circulation and make recovery easier . In addition, because squats can stimulate the sympathetic nervous system, the parasympathetic nervous system can dominate sleep at night and improve sleep quality. This way you can fully enjoy a good quality sleep.

Weight training can consume adrenaline, eliminate stress, and prevent overeating

When under the influence of various stresses, the body will secrete adrenaline that excites the body and mind. Adrenaline is a hormone that can stimulate the body to exert great power and enter a combat state when humans exert their survival instincts, deal with enemies and emergencies. When adrenaline is high, doing squats or similar muscle training can effectively consume adrenaline and achieve the effects of calming emotions and inhibiting excessive eating. Squats are also effective in promoting blood circulation, dispelling cold and enhancing immunity because they can improve blood circulation and increase metabolic efficiency. In addition, the human "calf" is called the second heart of the human body. It has a pump-like function and is responsible for circulating blood to the lower body. If you do squats, you can also effectively stimulate the calf and train about 60% of the muscles in the whole body .

※Text: Author / Shinji Sakazume; Translator / Liu Dezheng | Editor: Wendy Chen | Source: Sharp Point Publishing / "The Squat Rule"

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