Do 100 squats a day. /kloc-what will be the fitness effect after 0/month?

What happens after 30 days if you practice 100 squats a day? Friends who ask this question can think that the question is too simple. Squatting in the same place with bare hands, very simple strength training. Although simple, it does not mean that it is easy to do. Friends who don't usually exercise may now stand up and do a set of in-situ squats. They are required to squat 15 times in a row, and each squat takes 1 second. When squatting to the lowest position, at least the back of the thigh is parallel to the ground, and it is necessary to keep 1 s before walking. After that, there must be feelings: it is not easy to stay in the same place!

Squatting in the same place with bare hands is self-respect training. It can effectively exercise quadriceps femoris and gluteus maximus, and requires the core muscles to tighten during the action. At the same time, it can also improve the cardiopulmonary function of exercisers to a certain extent.

Factor 1: squat speed. As mentioned at the beginning, it is required to squat 1 s, that is, to slow down. And when squatting to the lowest position, the body should pause briefly to avoid inertial borrowing caused by rapid up and down. Of course, this will make people feel very tired, but it can better stimulate quadriceps femoris and gluteus maximus.

Factor 2: the thigh position when squatting to the lowest position. The lower requirement is that the back of the thigh is parallel to the ground. The higher requirement is that the front side of the thigh is parallel to the ground, that is, it is necessary to squat lower and of course more tired.

Factor 3: rest between groups. Without any load, the rest time between groups should not exceed 1 minute.

Factor four: load. When squat with bare hands can be easily completed, better exercise effect should be achieved through weight-bearing training, such as dumbbell or barbell squat.

Beginners should pay attention to the fact that ordinary people are not suitable for exercising every day, not to mention that ordinary people can't persist. More importantly, without adequate rest, the body will not only fail to recover in time, but also face greater risk of injury. Therefore, it is not advisable to practice squat every day. After a leg training, you should set aside 2-3 days to rest and let it fully recover. The simple way is to train after the pain in the hips and legs disappears.

100 squat, according to each group 15 times, it takes about 7 groups to complete. When novices start doing squats with their bare hands, the pain in their legs will be more obvious. However, with the adaptation of the body, this ache will gradually reduce or even disappear. This process may be completed in 1 to 2 months. During this period, the exerciser will feel the hips and legs become strong. According to the different training quality, some people's hip circumference and leg circumference will increase a little. However, due to the limited weight, it is impossible to give gradual external resistance, so the changes of hips and legs and the improvement of cardiopulmonary function are limited.

For people who do strength training all the year round, 100 squats are less exciting, so squats with bare hands can only be used as a warm-up. These people can squat with their bare hands when warming up, and each group can reach 20 to 30, that is, 3 to 5 groups can complete it. So whether it's 30 days or 60 days, it won't have any effect on the body shape. It's just for warming up.

In hip and leg strength training, weight-bearing squat is an indispensable classic training action. By increasing the load scientifically and step by step, the muscle circumference of hips and legs can be effectively improved. However, because muscle growth is a process of accumulated training all the year round, the average person's 30-day training (calculated by practicing legs twice a week, a total of 8 times) will not form an amazing growth.

However, the weight-bearing squat consumes a lot of calories, and it is not just used to gain muscles. Through multi-group, multi-frequency and short interval training, muscle endurance can also be improved, calories can be consumed better and fat can be reduced.

30 days of squat training (that is, about 8 times of training mentioned above) will not change the appearance of the exerciser. But the hips and legs will be stronger, and the heart and lung function will be improved. If you use weight-bearing squats, the effect will be more obvious.

In order to achieve a good muscle training effect, whether in the legs or other parts of the body, the exerciser needs to consider his training plan comprehensively and systematically, instead of pinning his hopes on a certain action. With the change of body and the improvement of physical quality, how many groups and times to do it are not static. Adapting to local conditions is the only way for scientific fitness!