Squats in female fitness: the benefits and harms of exercise
- Useful if squats are for girls?
- Rules of exercise for women
- Contraindications these exercises
Most women who want to work on buttocks, legs and lose weight in these parts of the body, perform squats. However, this exercise brings the body to a much greater range of benefits than muscle strengthening and weight reduction. It improves the functioning of some systems (cardiovascular, respiratory, immune), helps to get rid of cellulite, improves digestion, posture, etc.
However, this type of physical exertion can make harm, if you ignore the contraindications and not to observe the execution of the item. How to squat, and what exactly is the benefit of this exercise for women? Let us examine these issues in more detail.
Useful if squats are for girls?
Squats — this exercise, the essence of which consists in lowering the upper body by bending the legs at the knees. This element is used as the power fitness, so for the General physical development, can be performed with the weight of your own body and weights. It helps to strengthen and develop individual muscles, lose weight or gain muscle mass, strengthen joints, tendons, spine, etc. it All depends on the type of squats. Why is this exercise for women:
- Work muscles.
When performing sit-UPS in the works include almost all the muscle groups of the lower body, and abs and back. Therefore, this exercise may substitute several elements aimed at pumping different muscle groups.
- Improving blood flow, metabolism, vascular health and skin.
- Correction of the topography of the body.
The benefit of this exercise for girls is that it helps to lose weight in the legs, abdomen, remove fat on the sides, as well as to eliminate cellulite.
- Normalization of the digestive and immune systems.
Squats improve the functioning of the lymphatic system, which is an important component of the circulatory and immune systems. Regular performance of this element leads to the excretion of the decay products, stimulates the production of lymphocytes. When accelerating lymph flow better and also much better functioning digestive system.
- Improved posture.
Squats are performed with a flat back, expanded chest, which contributes to the formation of a beautiful posture in women.
- Strengthen ligaments, tendons.
Subject to proper technique moderate exercise prevents fouling of the joints and soft tissues, the deterioration of their mobility and the development of arthritis.
- Assistance in preparing for childbirth.
It is believed that the squat is the best position to help the woman to cope with contractions, contributes to the displacement of the fetus in the pelvis and speeds up delivery. If the girls often practice this exercise, their legs become strong, and they longer you can stay in the squat at the battles.
Rules of exercise for women
Squats — extremely useful exercise for women, but it is very important to meet certain rules. We are talking about the following:
- The right back position.
It should be straight, the body from the crown from the tailbone should form a straight line. At the initial stage for development of technology element it is recommended to perform in front of a mirror.
- The tension of the abdominal muscles.
This helps to keep the back straight, to fix the spine and protect it from injury.
- The warm-up.
This exercise without prior warm-up is allowed only in the case when the squats will be low in the middle of a fitness program.
- The position of the knees.
They can not show outside of socks.
- The position of the heels.
To tear them away from the floor and transfer body weight on socks is impossible. If this is not possible, under the heel you need to put the bar.
- The number of repetitions.
Without weights it is recommended to do 50 squats and more weights — 15-35. The specified number of iterations should be divided into several cycles.
It is also important to remember that the appearance of pain or discomfort in the legs or back, you need to immediately stop doing squats.
Harm of this form of exercise
As mentioned above, breaches of this exercise for women or ignoring contraindications can harm the body. This refers to the following:
Varieties of squats and their purpose
There are several types of squats, each of which brings some benefit for women:
- plies — increases buttock muscle without muscle building of the thighs;
- squats with jumps out — help increase strength, endurance, strengthen the cardiovascular system;
- squats with support on the wall — these exercises train the muscles of the thighs and buttocks without straining the back;
- squats-scissors — help to improve coordination;
- sumo works on the muscles of the legs, buttocks, hips, improve flexibility of the body.
Contraindications these exercises
As we have seen, the squats are a number of contraindications. These include:
- varicose veins;
- disease and injuries of the joints;
- the radiculopathy;
- increased fragility of the bones, caused by lack of calcium within the body;
- arterial hypertension.
Thus, we can conclude that the above exercise (as well as all its variations) is very useful for the female body, if it is performed after preliminary warm-up correctly, regularly, given the number of recommendations and contraindications.
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