We always say, no squat, no hip lift. Squats can indeed exercise our gluteus maximus to a certain extent, making our buttocks more compact and shapely. However, people who have not practiced squats often have muscle soreness on the first day after training. So, how many squats a day is good?
If you do not have the habit of fitness, it is not recommended to do too many squat exercises for the first time, and the number can be controlled at about 30. But you can do it in the morning and evening. If you are new to squatting, you can understand the main force generating parts, and it is best to confirm the posture in front of the mirror when practicing.
Novices can start by practicing half squats and sofa squats. Don’t practice weight training such as barbell squats at the beginning, which will only increase the possibility of physical injury and leave you with a psychological shadow on squats.
The standard action of squat: stand, keep your upper body straight, you can lean forward slightly; your feet are shoulder-width apart, you can’t bow your waist, your feet are parallel, and your toes are pointing straight ahead; the soles of your feet can also be separated into A certain angle, about 60 degrees, but keep your knees in the same direction as your toes when you squat. Slowly squat down until the angle between the upper and lower legs is less than 90°, but don’t close and relax, about 70-80 degrees; then stand up with force in front of the thighs until you stand straight. When squatting, try not to let the knee joint exceed the toes; keep the knee joint always forward, in the same direction as the toes, not to buckle in, not to shake; when exerting force, consciously let the buttocks exert force first; the whole process should be kept at a uniform speed, and the speed should not be too fast.
So, the key to squatting is not quantity, but quality. Don’t think that if you do too much, you can practice the buttocks, or do standard movements to effectively exercise the buttocks muscles. At the same time, you should do what you can according to your physical condition.
