Jolin Tsai and Fang Siyu both love it~7 reasons why a female bodybuilder must do squats

If you want to exercise your lower body muscles, promote circulation and metabolism, and sculpt your curves, you will immediately think of "squats". Many well-known female artists are fans of squats, including divas Jolin Tsai, Fang Siyu, and Hollywood actress Jennifer. Lawrence and others are doing squats. Yuan Kaiyun, a well-known blogger "Fitness Female College Student" and a physical fitness coach, will reveal to you "7 Reasons Why You Must Do Squats"!

Squat is the king of body shaping, weight loss and weight training

There are many exercises you can do to exercise, why are squats so important? Because compared with other movements, squats are more irreplaceable, and squats are the king of body shaping, weight loss, and weight training. They are also a magic weapon that can make the buttocks firm, the legs strong, and the knees strong. Yuan Kaiyun, a "fitness female college student", had surgery for a knee injury and was introduced to fitness during rehabilitation. She relied on self-study to regain a knee that was stronger and more useful than before within two years, and has since devoted herself to the job of a fitness coach. In her new book, "Fitness Starts with Squats," she shares seven reasons why you should do squats:

★1. Squats are very practical

Squats are one of the most natural movements in a healthy lifestyle. Count how many times a day you need to bend and straighten your knees? Humans are upright animals who spend their lives learning how to gracefully resist the pull of gravity. Squats are the perfect exercise to help you do just that.

★2. Squat to move your whole body

At first glance, squats appear to be a leg exercise, but in fact, if done correctly and with progressive practice and weights, the most important muscle groups in the upper body will be coordinated, including the abdominal muscles and back muscles. In other words, squats are a highly efficient movement that trains the entire body, not an isolated muscle exercise that trains only one part at a time.

Yuan Kaiyun, a well-known blogger "Fitness Female College Student" and a physical fitness coach, reveals to everyone "7 Reasons Why You Must Do Squats"! (Photo provided by Business Weekly Publishing)

★3. Squat is one of the exercises that can lift the most weight among all leg exercises

The greater the weight, the greater the stimulation and pressure the body feels. In order to adapt to such stimulation and pressure, all the body's functions (coordination between muscles throughout the body, secretion of growth hormone and muscle synthesis hormone, strengthening of bones and tendons and ligaments) will "find ways" to progress faster. Other local leg exercises or upper body training with lighter weights will hardly achieve this kind of all-round strengthening effect.

★4. Squats promote circulation and metabolism

The muscles in our lower body are called the "second heart of the human body" from the perspective of fluid circulation. The blood pressure is the highest at the moment when the heart squeezes the blood out. By the time it reaches the lowest vein in the leg and begins to flow back, the pressure has been greatly reduced. This is why the vast majority of varicose veins occur in the calves. The strong contraction of the leg muscles can help "squeeze" the venous blood back to the heart and reduce fluid retention in the lower limbs. Once your circulation and metabolism improve, you will feel more energetic and less tired.

★5. Squats help you lose weight

The muscles in the legs alone account for more than half of the human body. In other words, compared to other upper body movements, squats can provide the greatest challenge to physical fitness and consume the most calories. In addition, the higher the muscle mass, the higher the basal metabolic rate (BMR, the basic calories required to consume when the body is at rest). The more muscles you train, the more it helps to increase your basal metabolic rate. If you want to increase calorie consumption through exercise, squats are definitely an exercise you cannot miss.

★6. Squat to prevent knee injuries

According to research from the National Strength and Conditioning Association (NSCA), there is growing evidence that many of the earlier studies claiming that "squats hurt the knees" were biased (possibly because most of the researchers came from the medical field and the patients they came into contact with were already injured). Correct squatting will not cause more damage to the knee joints, but it is more likely to reduce the risk of future knee injuries due to the correct movement pattern and muscle force.

Keep your spine neutral and place your entire foot on the ground without lifting your heels off the ground. (Photo provided by Business Weekly Publishing)

★7. Squats give you strong hip and leg muscles

Strong glute and leg muscles are like a high-horsepower engine that allows you to run faster, jump higher, and have better athletic performance. Strong hip and leg muscles can also indirectly reduce potential injuries and pain in the waist and knees. The lumbar spine and knees can be said to be the two joints that everyone encounters the most problems in their lifetime.

[Correct squat posture process]:

Select a starting stance. It is recommended to start from a medium stance that is slightly wider than shoulders and toes slightly facing outward (hands on chest or hips), and slowly start to squat, maintaining a constant speed throughout the process, and do not sit down all the way. Every angle and posture should be done properly, not just standing up straight and squatting down.

Select a starting stance. It is recommended to start from a medium stance that is slightly wider than shoulders and toes slightly facing outward (hands on chest or hips), and slowly start to squat, maintaining a constant speed throughout the process, and do not sit down all the way. (Photo provided by Business Weekly Publishing)

●Step 1:

Make sure the center of gravity on the soles of your feet is evenly distributed. When you squat, your weight should be evenly distributed on three points. You won't feel like you're about to fall backwards (because your center of gravity is placed too far back) nor will you feel like you're about to fall forward (because your toes are digging into the floor and your heels are about to leave the ground).

●Step 2:

Notice that your ankle remains neutral and does not roll out or in. It is very important to maintain a neutral ankle position, which will affect the relative position of the knee and foot in the next step, as well as the center of gravity of the entire upper body.

●Step 3:

Look down at the soles of your feet and knees to see if your ankles and knees are in the correct relative position.

●Step 4:

After checking the joints in your lower body, make sure your spine remains neutral during the squat.