Squats can exercise the muscles of the thighs, and long-term adherence to this exercise can also help with weight loss and slimming. But in order to achieve better weight loss results, how many squats should be done in a day?
How many squats should be done in a day?
Around 30 squats for beginners
If you are new to squats, it is not recommended to do too many squats at once. It is best to keep the number around 30, and you can do them in the morning and evening. Since you are just starting out with squats, it is important to understand the areas of exertion and it is recommended to practice in front of a mirror to ensure correct form.
Experienced individuals should squat according to their own abilities
If you frequently practice squats and are confident in the strength of your legs and buttocks, it is still best not to exceed 100 squats in a day to avoid muscle soreness. It is also advisable not to squat too low, keeping your buttocks slightly lower than your knee joints to avoid excessive stress on the knee joints.
Can squats be done every day?
Squats are a very healthy exercise. They can be done every day, whether it is bodyweight squats or weighted squats, as long as you have sufficient physical strength. However, when doing weighted squats, it is important not to overload the weight to avoid injuring your knees.
How often should squats be done?
If you are just exercising for overall fitness, you can do bodyweight squats every day. If you are aiming to build muscle, it is best to do squats every other day to allow for muscle growth. You can also incorporate dumbbells or barbells for better muscle development. If you are trying to lose weight, 2-3 times a week is sufficient to prevent excessive muscle growth in the calves and avoid developing muscular legs.
Correct form for squats
1. Side view: Keep your calves parallel to your upper body, with your thighs parallel or slightly lower than the ground, while keeping your back straight.
2. Front view: Keep your feet shoulder-width apart, with your toes pointing in the same direction as your knees.
3. Engage the muscles: Engage the muscles in the calves, thighs (front and back), buttocks, and back.
4. Other considerations: Keep your head and shoulders vertically aligned.
Things to consider when doing squats
1. It is best to warm up before doing squats, such as jogging, leg stretches, or light kicks, to prevent muscle strains during exercise.
2. When doing squats, it is advisable to avoid excessive speed and repetitions. It is best to maintain a steady pace throughout the exercise to prevent knee joint injuries. It is also recommended to engage the buttocks first when exerting force.
3. Individuals with cardiovascular diseases should avoid squats to prevent insufficient blood supply to the brain.
4. When standing up from a squat, keep your spine straight. This allows for a greater range of stretching and contracting of the leg muscles, resulting in better exercise effects.
