From gyms to home routines, squats They have become one of the most practiced exercises due to their versatility and effectiveness. They help tone muscles, burn calories, improve posture and joint mobility. However, its proper execution and specific recommendations on its practice are essential to avoid injuries and maximize results.
The number of daily squats depends on the physical level, goal and progression of each person. According to the portal specialized in health and exercise Women’s Healtha good initial goal for beginners is start with 15 squats a dayperformed 3 to 4 times a week. Later, the number can be increased to 50 squats a day to obtain notable results.
This progression may also include variations to prevent the muscles from adapting to the exercise. “Change the type of squat so that your workouts are more dynamic,” recommends the site, which suggests increasing the number of repetitions and adding weight with a kettlebell o kettlebell after the first month of practice.
Squats are an exercise compoundwhich means they work several muscle groups at the same time. The main muscles that are activated are the quadriceps and the glutesalthough they also involve the hamstringslos adductors and the muscles of the lower back.
Additionally, by performing squats correctly, the muscles of the back are strengthened. core, including the abdominals and lumbar, which are essential for maintaining balance and stability. This exercise, in addition to building strength, improves mobility and coordination of the body.
Proper technique is key to avoiding injury and maximizing benefits. According to the specialized site guide Mayo Clinic, These steps must be followed to perform squats correctly:
- Starting position: Place your feet a little wider than shoulder width apart, with your toes pointing forward.
- Descent: flex your hips, knees and ankles, slowly lowering yourself until you form a 90-degree angle with your legs.
- Posture: Keep your back straight and abs contracted throughout the movement. “We have to use our heels to get up when we get up, so as not to lose our posture,” they detail in Women’s Health.
- Balance: use arms extended in front of the body to maintain stability.
Preventing the knees from turning in or out and not going over the balls of the feet when descending are common mistakes that can compromise the safety of the exercise.
Consistency is essential to notice the effects of squats. The results can be seen after a month of regular practice. Starting with 50 squats a day and gradually increasing the number or difficulty can effectively tone the glutes and strengthen the legs.
However, progress will also depend on factors such as diet, rest and the incorporation of other complementary routines. The key is not to accustom the muscles to the same type of effort and to vary the exercises.
Despite their many benefits, squats are not suitable for everyone. People with knee problems, such as previous meniscus injuries o arthritisthey should consult a doctor or physical therapist before incorporating this exercise into their routine.
Additionally, those experiencing persistent low back pain or lack of mobility in the hips should refrain until these conditions improve with alternative exercises or supervised therapies. “If you can’t bend your knees to a 90-degree angle, simply go down as far as you can,” they advise. Mayo Clinic.
Squats, performed properly and with a progressive plan, are a highly effective exercise for those looking to strengthen their body. However, respecting physical limitations and consulting with health professionals are essential steps to ensure a safe and beneficial practice.
