Many girls are sure that squats burn fat. This is true, but only in part: squats contribute to the development of the hamstrings and the gluteus maximus, and the developed muscles use far more calories than their fat tissues for their vital functions. Thus, muscles developed in any way, and not just squats, will contribute to the burning of fatty deposits due to the most active expenditure of calories.
Why are squats useful?
The main thing that will give you squats is a beautiful, elastic, "Brazilian" ass and tight hips. Do not forget after each workout to do basic exercises for stretching the front muscles of the thigh to avoid forming a relief muscle. However, this threatens only those who are engaged 3-5 times a week and thus with enough weight.
Often use squats to lose weight legs, but to reduce fat mass is still more useful than aerobic load, and not just power. The first time after the beginning of training, the volume of the hip opposite, may increase somewhat due to the fact that under the fat mass will begin to form and the mass of muscle. However, do not be afraid of this, with proper nutrition and regular exercise, the fat mass will disappear, and your hips will be worthy of admiration.
How many calories are burned while squats?
Like most strength exercises, squats are effective enough for the energy expenditure that we get with food, but they do not overtake the active aerobic loads. It is important to remember that the higher the initial mass of the body, the more effort the organism spends on any movement, thus calculating how many calories the squats burn individually.
An average woman weighing about 60 kg for 5 minutes of training, during which she will sit down 100 times, will burn 43 calories. Those. if you study in the morning and in the evening for only 5 minutes, you can burn 86 calories.
However, not only the consumption of calories during squats causes their help in losing weight. Squats with a load (dumbbells, rod from the bar or body-bar) increase the effect by 30-50%. In addition, weight training helps build muscle mass, which by itself, simply by being present on the body, uses significantly more calories than the untrained fat mass. Thus, your total energy consumption will increase, and even if the old power system is maintained, your weight may decrease. And if the daily diet is less for 200-300 calories (to give up 4-5 sweets, 1 bun or pie, an extra piece of steak or just make each portion of food less), then losing weight will move much faster.
House squats: technique
Lose weight with squats can be easy and without injury, the main thing is to perform the exercise only after a general light workout and finish with stretching.
- stand upright, legs wider than the shoulders, hands along the body or on the hips, keep the back pointing flatly and make sure that it remains flat during the whole run;
- smoothly crouch, pulling the buttocks back, as if sitting down on an invisible chair;
- Having reached a corner of 90 degrees, change a direction of movement and accept a starting position.
It is this technique that contributes to the early formation of beautiful buttocks and excludes excessive workload.
How many sit-ups do you need to lose weight?
As in any sports loads, in squats is important sense of proportion. Even if you easily carry this type of load, do not do too much and long.
For starters, it will be enough to perform classical squats 15 to 25 times in 3 sets every day (or thrice a week). When you notice that you do not get tired after 3 approaches to 25 sit-ups, this is a sure sign that it's time for you to get dumbbells and begin training with weights, increasing muscle mass and burning many more calories.