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Mega Legs: This is what happens when you do 100 squats every week

Mega Legs: This is what happens when you do 100 squats every week

A fit body not only looks good, but is also good for your health. The legs in particular take up a large part of the body. That’s why it’s important to train them with the right exercises, such as squats.

by Mathilda Trausch, online editorial team

Woman doing squats on a sunny terrace

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There is hardly a better exercise for the lower body: squats. They are one of the most well-known strength exercises – and not without reason.

If you want a round bottom and toned legs, you should do this movement regularly. But exercise can do much more than make you look fit.

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Do squats correctly: This is how it works

  1. Start in an upright position with your feet shoulder-width apart and your toes turned slightly outward.

  2. Slowly bend your knees and lower your hips as if you were sitting on a chair. Squat as deeply as possible without rounding your back. Make sure your knees don’t bend inwards or outwards.

  3. Hold the down position for a few seconds, then forcefully push yourself back up by tensing your leg muscles and pushing your hips forward until you are back in the starting position.

  4. Do as many reps as you can without compromising your form.

Advanced users can make squats more difficult by training with additional weight. To do this, you can place a barbell on your back or dumbbells or Kettlebells hold in front of your body.

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That’s why squats are so good

  • Strengthening leg muscles: Squats are an effective exercise for strengthening leg muscles, including the hamstrings, glutes, and calf muscles. Squats can help increase muscle mass, especially when done with weights.

  • Improving posture: Squats help improve posture because they strengthen the back and abdominal muscles, which are important for an upright posture.

  • Improved mobility: Squats can also help improve ankle and hip mobility because calf and thigh muscles are stretched in the lower position.

  • Improving stability: Squats improve body stability by strengthening the muscles around the joints and helping to prevent injuries. The knee joints in particular are stabilized by squats.

  • Burning calories: Squats are a strenuous exercise that burns lots of calories and can help reduce body fat.

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This is how often you should do squats

There are numerous challenges circulating on social media in which you have to do numerous squats every day for several weeks. Unfortunately, this often ends with injuries or severe tension.

Squats are a very good exercise, but also a very demanding one. The body therefore needs time to recover from the stress. Training breaks are essential for building muscle.

Squats should definitely be part of your training program, but you should never do the exercise more than two days in a row. It’s best to make sure there is at least a 48-hour break between training sessions.

Anyone who trains squats three times a week and achieves 100 to 120 squats per week can expect visible success. However, it is important to always listen to your body. If the movement hurts or you feel uncomfortable, then you should definitely not continue, but rather seek advice from an expert.

For beginners and advanced users: The best squat variations

Are you probably thinking to yourself: Doing squats every day will sooner or later become totally monotonous? Are you kidding me? Are you serious when you say that! Squats can be performed in countless variations. The good thing about it: Different muscles are put under more or less strain each time.

Squat variations are not only fun, but also ensure that all muscles are trained. These are the best variations:

  1. Squat jumps: This variant requires a bit of perseverance. The execution is similar to a normal squat, except that you jump off the floor. Try to jump as high as possible and slowly return to the ground. Feel free to use your arms to help.
  2. Squat walk: This variation really gets your butt muscles burning. To do this, squat down and take very small steps to the side. Start with 10 steps to the right and 10 steps to the left. If that’s too easy for you, you can Resistance band stretch around the thighs. Warning: sore muscles are inevitable.
  3. Sumo squats: For this variation, you place your feet wider than with normal squats. Turn the tips of your toes a little further out and squat deeply in the same way as with a normal squat. Make sure your knees don’t tip inwards.
  4. Pistol Squats: This variant is for absolute professionals because it requires a lot of stability. It is performed on one leg. Extend the other leg forward and make sure that it does not touch the floor in the lowest position. At the beginning you should definitely hold on, as many people become unbalanced during this exercise.

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