You may suspect that losing extra fat and strengthening your muscles will be hard to do in the short term, but there’s a very simple action that can help — deep squats. Squats are called the “king of motion,” and there’s even a saying that 15 squats equals 500 sit-ups. Is squats really that amazing?
Squats strengthen the muscles of the lower body and effectively enhance basic metabolism
“Squatting is a magical way to increase basic metabolism,” said takayama ichikawa, a Japanese body make-up trainer. As he points out in an article for the rhythm.com website, doing only aerobic exercises like running can’t create satisfying curves. It is important to train your muscles purposefully and to improve your body lines with powerful muscles.
In order to survive, people have to carry out the minimum energy consumption every day, which is called “basic metabolism”. Basal metabolic rate is proportional to muscle mass, and to improve muscle mass, training large muscles is more effective than small ones.
The muscles of the lower body, such as the thigh and hip, are relatively large compared to the upper body, including the front and back of the thigh, and the gluteus maximus. Squats, which work directly into the large muscles in these areas, are an effective way to improve your basal metabolic rate.
Squats, in addition to improving the metabolic rate, can also reduce abdominal and leg fat, restore correct posture, enhance core strength, maintain body balance, and delay muscle aging, especially for the lower body and back muscle strength of the people, obviously help.
Squats may seem simple, but to really get the results, you need to follow the following action tips:
The first step
Back stretch, straight, feet open, 1.5 to 2 times shoulder width, toes forward, slightly outward.
Make a fist with both hands and raise it forward to level to keep balance. Look ahead.
The second step
While inhaling, bend your knees to squat and pull your hips back, feeling your hips on a chair while stretching your arms to your sides (a move that helps strengthen your back muscles).
The third step
Return to the original state.
Notes for squats:
- Do both squats and get up slowly. Be careful not to bend your back too much, which can easily lead to lower back pain. Don’t stretch your knees when you get up.
- In the past, squats were often asked to “keep your knees above your toes.” The important thing is to squat in place, with the hips pushed back and the center of gravity on the heel.
- Do not stop breathing while crouching, or it may cause high blood pressure. Squatting inhales through the nose, gets up and exhales, using the correct breathing method, can enhance the effect of exercise.
- It is normal to feel muscle pain when you start to do squats. To alleviate the pain, try exercising every two or three days at the beginning, and then do it every day after getting used to it.
How many times a day does squatting work?
If you want to lose weight, 50 deep squats a day is enough.
Yancheng longbang suggested squats three times a day, each time 10 to 15 times, may be difficult to achieve at the beginning, can adopt daily incremental approach, the goal is 50 times a day.
Besides the professional personnel such as athlete and model, average person does not need to hold to every day, can take the way that takes exercise 3 days intermittently according to individual condition, hold to so continuously 30 days, cooperate reasonable food and sleep habit, also can achieve good effect reducing weight.
Is 15 squats equal to 500 sit-ups?
Some say 15 squats equals 500 sit-ups. Is that really true? Japanese medical trainer yasuhiro matsuura says squats are strong for muscle mass, with 15 squats doing about the same amount of muscle mass as 500 sit-ups. Therefore, for those who want to lose weight or increase their basic metabolism, doing squats is more effective.
However, Mr Toshi, a former member of the Japan sports association who has won the Japan dietetic association’s first-rank title, compared squats with sit-ups and found big differences in other areas.
First, squats and sit-ups work different parts of the muscle.
The main muscles used in squats are the front and rear thigh muscles (such as quadriceps and biceps), gluteus maximus and back muscles, which are the bulk of the muscles in the lower body. While sit-ups mainly exercise rectus abdominis, oblique, and bilateral lumbar muscle, training muscle is smaller, in contrast, squat is more suitable for weight loss. Still, there’s no doubt that sit-ups work better if you want to train your abs specifically.
Second, the two consume different amounts of calories.
Toshi cited karadakara’s research showing that a man between 30 and 39 years old consumed 6,330 calories in 15 deep squats and 8,440 calories in 15 sit-ups. As a result, 15 squats are not equal to 500 sit-ups in terms of energy expenditure.