When designing a training program, it is important to consider a number of factors: the physique of a person, the way of life, nutrition, the level of preparation, and the purpose with which it was decided to take up exercises. Regardless of whether the trainee aims to lose weight, improve muscle relief, increase strength or improve coordination, any training program should include a series of basic exercises that lay the foundation for a person's excellent physical shape, such as push-ups, pull-ups, lunges and sit-ups. The benefits and possible harm of the latter will be discussed in this article.
Squats allow you to train several groups of muscles of the legs and back simultaneously, improve coordination and, if performed correctly, help maintain the whole body in tone, even if you do squats without weight. For men, they will serve as a good basis for practicing power exercises with different shells, while for women squats will allow to maintain a slender figure and attractive. Squats are universal - they can perform as a beginner athlete, and an experienced bodybuilder. They can be practiced without a projectile, training only at the expense of their own body weight, or with different weighting - belts, weights, dumbbells or barbells, which allows you to choose a load that is suitable individually for everyone. If you look at this position on squats, the benefits from them are beyond doubt and obvious. However, one should also mention the possible harm that this exercise may cause.
In the middle of the last century, the results of studies were published, according to which squats were harmful. They were believed to damage the knee joints, stretching the tendons, thus leading to pain in the knees. This sensation led to the fact that many trainers this exercise was completely excluded from the training programs. However, more recent studies have shown that squats affect the condition of the knee joints no more than the daily loads carried by every healthy person. The only thing to be taken into account is that squats are contraindicated for people who have previously injured their knee, or if the exercise is associated with pain. For all the others who perform squats, the benefit will greatly exceed any possible harm. We are not talking about those who perform squats with a barbell - such exercises should be performed only by having already trained muscles of the back and abdominals and only under the supervision of an experienced instructor in the gym, it is even possible that with the use of additional equipment such as, for example, bandages For squats. At home, such exercises should not be done in any case.
In short, the "correct" squats should be performed after a good workout, keeping the back straight, legs - at the width of the shoulders, and the heels - pressed to the floor. If you just started doing sports, then squat is so low that the hips become parallel to the floor, and not deeper. When doing an exercise, it is important not how quickly and how much you do squats, but how correctly you do them. If you stick to these recommendations, doing squats, the benefits will be provided to you. If you feel discomfort or pain in your back or knees, take a break for a few minutes. If pain persists the next day, consult a doctor. The main thing - take care of your health, and it will repay you the same!