Over the course of the 21st-century, the squat has become one of the most important exercises for both men and women to perform as both men and women have seen their exercise regimen can benefit from the use of these exercises.
What are Squats?
Squats have been around for a number of years and are now seen as an excellent way of working a range of muscles across the body to aid in developing a well-rounded option for creating a healthy body with prominent muscles given the chance to stand out on those completing these exercises; Men’s Fitness reports the squat can be used in a variety of different ways to help any person working out at home or in the gym to develop their body in a fast and efficient way.
The many different variations are seen in the use of squats as a popular way of making sure almost every muscle group in the body can be worked as a way of ensuring every individual has thechance to increase their fitness and strength in a positive way.
Variety of Squats
Bodybuilding explains there are seven separate squat exercises capable of increasing fitness when used on their own or combined with the lifting of weights and barbells.
The article reveals getting away from machines of many different types at a gym can have benefits when squats are undertaken by an individual looking for a higher level of fitness than already achieved. Among the different types of squat recommended by the publication are:
- Back squats
- Front squat
- Overhead squat
- Zercher squats
- Anderson squat
- Bulgarian split squat
- One legged squat
- Hack squat
This range of squats will work a number of different muscle groupings and can be used to make sure different areas of the body are exercised. The majority of these squats are completed while holding barbells while being completed which can result in a workout for the arms, as well as the abs, back, legs, and butt.
Who Can Benefit from Squats?
Despite the fact millions of people are following these squats the average person can also see benefits from completing a regular series of squats not including the holding of a barbell or any other form of weight. The squat is often used by personal trainers as a popular way of affecting many different muscle groups in a single exercise, the most common of which is the gluteus maximus, the largest muscle in the posterior.
Across the body there are many muscles being worked during the completion of a squat, the most famous of which are the muscles of the rear as the current trend for females to increase the size of their rear has seen a growing interest in the use of squats.
When completed correctly the squat can also work the abs in a positive way that can improve the overall appearance of the stomach area for any person looking to appear to have more prominent abs; when combined with a healthier lifestyle and better diet the chances of creating the six-pack most people long for is increased when squats are used by a person of any gender.
Benefits of Squats
Living the Bump reports the range of benefits available when completing squats are many and include an increased level of performance seen in the core muscles of the body, which are used to add both strength and balance to the individual.
The core muscles are often mistaken as being simply those across the abs but also include the back and other areas of the central portion of the abdomen; when the central core of the body is strengthened the body appears to perform better as the link between the upper and lower portions of the torso is strengthened.
Exercise plays a key role in remaining as fit and healthy as possible with a high level of success seen in the development of hormones released by the body during exercise which has been linked to a higher level of virility and reduced fatigue. The release of testosterone when squats are completed by males is important in staving off the effects of aging and the lowered level of testosterone seen in many men as they grow older.
How to do a Squat Properly
In order to obtain the many benefits seen in the development of the body and mind when completing squats, the individual must make sure they are completing these exercises in the correct way.
Firstly, the feet should be placed shoulder width apart and the back kept as straight as possible to avoid any damage to this delicate part of the body; the aim of a squat is to assume a seated position similar to that of a duck, which is achieved by lowering the rear until the thighs are parallel with the ground.
The knees should not move forward to a position ahead of the toes as the position is repeated on a number of occasions to work the muscles in an effective way.