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Do you want to get in good shape? If you want, start doing squats. This is one of the most effective workouts to build strong legs and back. In this blog, WhichChoose will look at some of the best benefits of squats for men and women.
Things You Should Know Before Doing Squats
Squatting is a well-known exercise that targets the muscles in the lower back, core, and legs.
It’s recommended that you have a PT when doing squats because many people could go wrong during the exercise, which can cause bodily injuries, especially if you lift heavy.
Lifting heavy has many more benefits than lifting light, and it’s not just for bodybuilders. Lifting heavier weights on squats can increase your overall body strength, helping you gain your goal faster.
In men, squats will increase natural testosterone levels noticeably. Within about 3-4 days, you will notice an increase in libido, sex drive, and strength in about two weeks. The benefits of squats for women are similar also.
This exercise is beneficial for your legs and ankle mobility. Moreover, the glutes are noticed by males and females when they do squats.
3 Benefits Of Squats
2.1. Squats Target Your Glutes
To target your glutes, you spread your legs at a large width from 140-150 percent shoulder width.
Our glutes have great strength and power, and you can use them in your movements.
If you want to shape up, lift and tone your butt, this exercise is a perfect option, especially for women who want to improve their physical appearance.
2.2. Squats Is The Best Leg-Builder
There are many exercises targeting your quadriceps and legs, particularly barbell squats.
Targeting 256 muscles in just one movement makes it the best leg-builder of all exercises.
Remember to avoid machines when doing barbell squats because their support doesn’t allow your body to workout as many muscles or even as hard as performing it “freely.” Not using the machine to do squats helps your body use more muscles for stabilizing the bar and your body targeting more muscles on your legs.
2.3. Squats Increase Natural Testosterone
A significant increase in your body strength will lead to a rise in your natural testosterone.
Anyone who skips “leg-day” and works out upper-body muscles won’t increase overall muscle body. The muscle body will stop growing and developing due to poor leg strength. Building strong legs will result in a strong body foundation, which can hold the bigger muscular upper body.
You will notice that increasing your upper body size is one of the benefits of squats, leading to increasing the level of testosterone.
Lifting heavy sets with low repetitions, such as 6-8 repetitions, will shoot your testosterone levels through your sex drive.
Besides, there are some other health benefits of squats:
- Strengthening core muscles: Using abdominal and back muscles during exercise will tighten your core and back muscles.
- Leg toning: Doing squats is one of the best exercises to tone your legs, increasing strength or lean muscle.
- Improve flexibility: The flexibility on your ankles, knees and lower back should be improved, and you get benefits from doing squats.
How To Do Squats Effectively?
You know about the benefits of squats, so let’s explore how to do that.
Here is the instruction for doing squats you should know:
- Step 1: Find a straight barbell and place equal weights on both sides.
- Step 2: Stand under the bar, and place your feet shoulder-width apart.
- Step 3: Position the bar right on the top of your back, resting on the muscles. (not the back of your neck, and it should feel comfortable).
- Step 4: Straighten out your back and bend your knees and prepare to take the bar off the rack.
- Step 5: Keep your back straight, and push up to take the weight off.
- Step 6: Stabilize your body weight before taking a small step back.
- Step 7: Keep your eyes facing forward and lower your body down slowly without leaning forward.
- Step 8: Squat down until your thighs are parallel.
Do this exercise again.
WhichChoose hopes you enjoyed our article about the benefits of squats for males and females. With this knowledge, you can make the most of your body and gain your ideal appearance. So what are you waiting for? Take up doing squats from now!
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