This trick doesn’t require you to starve or gain weight again! Sakazume-style squats are amazing for losing weight ~ increasing muscle and protecting joints

Do people who want to lose weight still believe that "the harder you work out, the more you'll lose weight"? In particular, the squat weight loss method has been very popular in recent years. Many people work hard to do squats every day. However, "wrong squats" may cause excessive burden on the knees and waist. There has been a recent trend in Japan of "Sakazume-style squat weight loss method". The main difference between this method and the general squat method is that it is a reasonable muscle training method that combines physiology and nutrition. It does not require starvation or weight gain, and it can both increase muscle and protect joints.

Training squats requires "super recovery" to make muscles grow

Squats train muscles rather than joints. Many people will cause too much load on the joints due to incorrect posture, which makes their training not only ineffective but also causes injuries. In his new book "The Squat Rule", Shinji Sakazume, a well-known Japanese fitness coach, teaches everyone to follow the principle of muscle growth and achieve results through "super recovery". The Sakazume-style squat weight loss method is completely different from the common impression of "hard, troublesome, and endless". It emphasizes reasonable muscle training.

Do it once every 2 to 3 days, each time only takes 3 minutes, so that the person training can see the results. The reason why it can be effective in such a short time is mainly because this muscle training is a reasonable method designed based on physiology and nutrition.

Sakazaki-style squat weight loss method, pay attention to the preparatory posture

If you want to improve the effectiveness of muscle strength training, you must first pay attention to the "correct posture" at all times and not act freely. Among all postures, the preparatory posture is an often overlooked blind spot. If the preparatory posture is wrong, it is natural that you will not get any results.

The appropriate training intensity should be that after completing 10 times, you still have enough physical strength to do about 2 more times. Too high or too low intensity is not a good thing. While feeling whether the muscles in the training area are actually responding to the training, pay attention to training the muscles rather than the joints to avoid putting too much load on the joints.

To protect your joints, be sure to use correct posture and pay attention to appropriate training intensity. In addition, the speed of strength training is also key. Basically, it takes about 1 second to lift up your body, and about 2 seconds to lower it. After you get used to it, you can double the time. The slower the movements, the better the muscle training effect.

Sometimes you will see some people doing push-ups and sit-ups quickly. For them, this feels more like exercise, but too fast strength training movements and the kind of training method of doing 100 times will only bring fatigue, and the training effect will be greatly reduced.

If you only do half of it, the effect will be halved. It is best to do 3 sets with a short rest.

Some people may say that since they have used the correct posture and the training intensity is maintained at a level where they can still do 2 more after completing 10 times, they don’t need to do three sets and one set is enough, right? But in fact, there is a purpose for resting for 30 to 90 seconds after completing a set of exercises and doing 3 sets of squats.

Human muscles are composed of fibers, and not all muscle fibers are used in one movement. For example, when doing a set of strength training, you may think that you have used 100% of your strength, but in fact your muscles may only be contracted and exerting force at 30% to 40% of your total body. This is because the muscles have a built-in risk management mechanism to prevent strain caused by excessive exertion. Only when you complete 3 sets of training movements can you be said to have truly trained every muscle fiber in the muscle.