Squats for the prostate

Squats have certain benefits for the prostate, especially for some male friends whose prostate is not in good condition, they should increase their daily exercise so that their physical fitness can become better. In addition, you must do relaxation exercises before doing squats to avoid injuries or muscle strains during squats.

The key to leg training is to train lung capacity and improve heart function. It can be said that the development of thigh muscles is directly proportional to lung capacity and heart function.

The deeper you squat, the more lung capacity you need and the stronger your heart function. Obviously, the lung capacity of the lower squat is greater than that of the upper squat.

The vertical squat with weight on your shoulders requires more lung capacity and stronger heart function than other squats (deadlift bar dumbbell squat, hand-supported barbell squat and incline squat). Because the barbell is pressed vertically above the heart.

The main reason why the push-up requires more lifting volume than the squat is that the lung capacity required for the push-up is smaller, about 1/2 of that for the squat, and the pressure on the heart is also smaller, so the push-up volume is twice that of the squat. However, the knee joint moves a large distance during the push-off, which affects the force applied to the thigh. The elbow joint also moves a large distance during the bench press, which affects the force applied to the upper arm. So the press is similar to the bench press.

Squats are similar to dips or push-ups, and the quadriceps in the thighs are well-worked, as are the triceps in the upper arms, because the knees and elbows move less distance.

The advantages of supported squats are:

It can effectively develop the flexibility and strength of related joints and increase the stability of joints such as shoulders and elbows. It can effectively develop the strength of muscles throughout the body, exercise more parts, and is beneficial to the balanced and coordinated development of the body.

Cultivate and improve the ability to coordinate the use of force between the upper and lower limbs.

Front squat. The barbell is in front of the neck, and the correct position of the horizontal bar is on the clavicle and the deltoid muscles of both shoulders so that the weight of the barbell is shared by three points. Lift both elbows, with the elbow joints located in front of the vertical plane of the horizontal bar, and the upper arms as close to horizontal as possible, so that the anterior deltoid muscle can support more weight (in fact, the deltoid muscle can bear more than 70% of the weight). At the same time, you should tighten your back muscles, straighten your upper body, raise your head, and slightly retract your lower jaw, so that the total center of gravity is close to or passes through the center of the support surface to ensure the stability of the movement.

The front squat requires precise placement of the bar:

If the flexibility of the wrist, elbow and shoulder joints is poor, it is not easy to complete the movement of raising both elbows to a level level. Often the elbow joints and the horizontal bar are in the same vertical plane, and the barbell is placed lower, falling directly on the clavicle or even on the chest. This kind of support will not be too heavy, will not last long, and will not cause tenderness in the clavicle or chest.