There are only two words that make women like men

There is a saying circulating in the fitness circle: "If you don't train your legs, you will regret it sooner or later." This is indeed the case. The lower limbs are the largest muscle group in the body, and are very important for muscle gain, fat loss, and body shaping. Squats are the trump card move for leg training. Today I will tell you how important squats are.

1. The impact of squats on body shape

Many fitness girls are particularly afraid of strength training, especially leg training. They think that as long as they have a six-pack or are thin, it will be fine. However, they don’t know how important leg training is for women. Below are the changes in a woman’s body shape after squats.

Below is a comparison of body shape between just running and doing squats

What girls should really consider when working out is not simply the thickness of their legs, but the lines and firmness of their entire legs and buttocks. Squats are one of the best exercises to improve leg lines and proportions.

In addition, leg strength training is also very important for improving basal metabolism. A high basal metabolism means it is easier to lose fat, so girls who love squats will always have a good figure.

For men, squats are even more important. In addition to increasing the speed of fat loss, it can also greatly increase the speed of muscle growth. Studies have shown that leg training can enhance the development of muscles throughout the body. The arm growth rate of fitness enthusiasts who train legs will increase by about 10%.

Squats can increase the body's hormone levels and have an important impact on the body's health level and athletic ability.

Here are 6 secrets about squats that you shouldn’t miss!

1. Standard Action

1. Squats put a lot of pressure on the knees. When squatting, the knees should naturally face outward and not bend inward. In addition, the knees can go over the toes, as over-contraction of the knees may cause injury to the waist.

2. Place the squat barbell on the trapezius muscles, squeeze the shoulder blades and back, and avoid arching the back.

3. Your feet should be shoulder-width apart or slightly wider. The specific distance needs to be adjusted appropriately to find your best feeling for exerting force.

2. Improve core strength

In addition to leg training, squats also require a high level of core strength. In order to improve squat levels and ensure safety during squats, it is important to improve core strength, so you can add weighted waist and abdominal training once or twice a week.

3. Strengthen your back

Squats are one of the movements that are most likely to cause back injuries, especially the moment when you stand up after reaching the lowest point, so strengthening the back is the key to ensuring safety. You can add deadlifts, rowing, Roman chair raises and other movements to your daily training.

4. Try a quick squat

Squats are one of the best exercises to improve athletic ability. Occasional quick squats can increase the excitability of the central nervous system, and the ability to mobilize nerves is an important factor in determining strength.

Therefore, doing quick squats occasionally is important for improving athletic ability, and improved athletic ability can increase the intensity of fitness in the larger cycle.

5. Try a heavy half squat

Squats need to be challenging, but if you try heavier weights and can't do a full squat, use half squats or bench squats.

6. Pay attention to nutrition and sleep

Squats are definitely one of the most tiring fitness exercises. They can break down every cell in your body and can comprehensively improve your metabolic level and testosterone level. Therefore, after doing squats, lack of nutrition or sleep will seriously affect the body's recovery and training results.