Scott is a dynamic strength training exercise that uses several upper and lower body muscle groups simultaneously. Many of these muscles help you with everyday tasks such as walking, climbing or descending stairs, bending or carrying heavy objects. In addition, they play a role in other sports and physical activities. Therefore, strengthening them is very important.
By adding Scott movement to your exercise program, you can help improve athletic performance, reduce the risk of injury, movement and coordination, and increase your range of motion. But these are just some of the benefits of Scott's move.
In the following, we want to take a closer look at Scott's move and its benefits. This movement has different types, each of which has its own characteristics. Join us to learn about the types of squats, their characteristics, and the benefits that these exercises have for strengthening and improving the health of the body.
What muscles does the squat exercise use?
If there is only one exercise movement that can challenge most of your muscles, it is nothing but Move Scott! It is clear that Scott activates and focuses on the lower body muscles, but you will also need to activate several muscles in the upper back to perform this movement correctly.
Are used, including the following options:
- Hip muscles (large cervix, middle cervix and small cervix)
- quadriceps (front thigh)
- Hamstring (back of thigh)
- Thigh approach muscles (groin)
- Hip flexor muscles
Do squats What are the benefits for the body?
Scott has many benefits and not all of them can be named . In order to make this list more concise and to consider the most important benefits, we have limited ourselves to only 7 of them. Here are some key pointers in moving Scott to the brink of bodybuilding. Given these benefits, you will most likely use Scott as an integral part of your workout plan.
Strengthens the central muscles of the body
Having strong central muscles can make it easier to perform daily movements such as rotating, bending and even standing. In addition, if your center is strong and stable, it can improve the body's balance, reduce back pain, and maintain proper body shape.
A study conducted in 2018 and Focusing on the difference between activating the central muscles in Planck and Scott's back movements, he concluded that Scott could make these muscles more active and therefore stronger. Based on these findings, the researchers suggest that you focus on the central muscles by using squats from behind to reduce the risk of injury and increase your athletic performance.
2. Reduces the risk of injury
By strengthening and strengthening your lower body muscles, you can perform general body movements correctly, balanced and in the right range, and have the right dynamics. In addition, using squats in your exercise program will help strengthen your tendons, ligaments, and bones.
By strengthening these areas, you can increase your overall strength and build a firmer body. Therefore, you will be able to do the movements correctly, have more resistance to the pressures on the body, and generally avoid various injuries and dangers, even falling and
3. Increases calorie burning
Many people may think that calorie burning occurs only through aerobic exercise, such as running and cycling. But doing strenuous strength training, such as squats, can burn a lot of calories. For example, according to research, a person who weighs more than 70 kg can burn approximately 223 kcal in 30 minutes of intense strength training such as squats.
In addition, since squats are a strength workout. , Can increase the strength and volume of your muscles. And as you may know, increasing muscle mass can increase calorie burning. Because the more muscles you have, the more energy your body needs to expend to maintain them. So by increasing the muscles of your body, you can lose more fat and reach your ideal weight.
4. Strengthens your lower body muscles
Your lower body has a number of the largest and strongest muscles in your body. The muscles mentioned earlier are involved in performing a variety of movements, from sitting on a chair to standing and walking. Strength training such as squats can help you strengthen these muscles and improve your overall health.
If these muscles are in good condition, you will find it much easier to do everyday tasks. And there is no more news of pain and fatigue! In addition, you can strengthen your body to do other exercises easily.
5. Increases your strength and power
If you are into sports and racing, adding squats to your program can increase your explosive strength and speed to perform better in competitive sports.A 2016 study focused on the impact of Scott Jump. The subjects performed this exercise 3 times a week for 8 weeks. Based on the findings, the researchers concluded that squat jumping could improve several sports functions, including speed and explosive power, simultaneously. Improving these functions can be beneficial for a variety of athletes, especially runners.
It comes in many forms and increases your motivation
Once you have mastered the standard Scott movement, you can move on to other types of Scott. Variety of exercises and the use of different methods and movements can make your exercise program more attractive and also use different muscles.
Scott's movements, which we will introduce in the following, are very diverse. This variety and charm is not limited to this issue, and you can do any of them with your body weight, dumbbells, barbells, stretching, etc. and increase this variety. As you can see, this move can turn your program upside down and give it a fresh look.
Given this variety, you will be able to keep your program entertaining and always stay motivated to Do not get tired of exercise and do not get bored.
7. You can do it anywhere and anytime
You will not need any equipment or tools to perform squats with body weight. All you need is your body and enough space to sit and stand!
In addition, you do not need to spend a lot of time to perform this movement and enjoy its benefits. For example, you can start with just 50 squats a day. Try 25 squats in the morning and 25 squats at night. As time goes on and you adjust to this volume, do another 25 in the afternoon. Of course, remember that if you want to do this movement with weights or with other sports, you should avoid excessive exercise.
If you have a balanced and appropriate bodybuilding program, it is better two days a week Assign to the leg muscles and squats.
Some of the most important types of squats
Undoubtedly, everyone is familiar with Scott's standard move, which can be considered a simple sit-up. Doing this along with other squats can involve a variety of muscle groups and strengthen your lower body as well. In addition, as we have said, variety in movement makes exercise more attractive and keeps you motivated.
Here are six different types of squats and the reasons why they are so important. Each of these movements focuses on and strengthens the lower body muscles in a specific way. By implementing them correctly and following the key points we have said for each of them, you can benefit from them, increase your flexibility and strength, and build strong and muscular legs for yourself.
1. Standard Squat
This move is the best option to start squatting. To perform this movement:
Key point: Be careful not to bend your knees into your body and do not move your upper body too far. If the upper body moves forward, a lot of pressure is applied to the toes and knees. Try to apply pressure to the heel of the foot so that the upper body stays straight and the weight is distributed. increases. It is recommended to start your work with 3 sets of 5 and then increase it to 3 sets of 10. By increasing or decreasing the repetitions or using barbells, dumbbells and cocktails, you can increase the pressure on the body to enjoy more benefits.
2. Jumping Squat
To perform this move:
Key point: When landing, be sure to maintain proper body shape and be careful that the knees do not come in. If you reduce the pause between each repetition, you can also reap the benefits of aerobic exercise. Gives. If you want to increase the intensity of your exercise, go for this movement. Nevertheless, this movement is advanced and requires complete mastery. In addition, you should not do it if your knees or ankles are injured.
Squat with a chair
This is a standard squat, but you put a chair or box/box under it to get up and stand after hitting it. To perform this move:
4. Scott Sumo
To perform this move:
Key Tip: You By holding a weight in front of you and turning this movement into a Scott Gobble, you can increase the pressure on the body and challenge the muscles more.
Benefits of this movement: Distance A lot between the legs will help you to activate and strengthen the inner part of the thighs while performing the squat somo movement.
5. Scott Goblet
Scott Goblet, like Scott from the front with a barbell, can engage your front muscles. For this reason, when performing this movement, you can feel the activation of the central muscles well. To do the Scott Gobble:
Key Tip: If you bend over a lot while performing this upper body movement, you will feel pain and pressure on your back. To keep your upper body stable, you need to tighten the central abdominal muscles. In addition, remember to tighten and activate the buttock muscles at the beginning and end of the movement.
Benefits of this movement: This movement, if performed correctly, can also strengthen the lower body. The upper body is also useful. Apart from this, the pressure on the spine in Scott Goblet is less and therefore it will be suitable for those who have back problems. You can also use a bandage around the knees to further strengthen the buttock muscles and prevent the knees from going in.
6. Scott with bodybuilding stretch
Getting help from stretching straps is great for when you don't want to use weights, but still want to increase Scott's movement pressure. To perform this movement:
Key point: Not only in this movement, but in other Scott moves You can also use straps to put more pressure on your body.
Benefits of this move: These straps are great for keeping your body in shape. They can both increase exercise pressure and prevent improper knee shape and injury.
Important points to keep in mind!
No doubt you have heard many times how much the coaches have spoken about the importance of performing the movements correctly. If you have followed our sports writings, you know that we always mention this topic. Proper body shape is very important when performing a movement and not only keeps you away from injuries, but also leads you to grow faster and get better results.
Before you go for heavy weights and think Get the best results with them, make sure your body is in good shape. Many people may think that these heavy weights help them to grow better. But if you still do not have enough control over performing movements without weights, using weights can be very dangerous and can even lead to your regression. Aside from the proper form, be sure to note the following:
- Only go down as far as you feel comfortable. If you feel discomfort in your hips and knees, stop going down and try not to go down any more in subsequent repetitions.
- Keep your body firm and firm. In most squats, you should spread your legs a little wider than shoulder width apart. Squeezing the legs and keeping a short distance between them may strengthen the muscles outside the leg, but this reduces body stiffness and puts a lot of strain on the knees.
- Look forward. Although it is normal to look down when performing a squat, you should look forward to avoid injuring your neck. To do this, stare at a point in front of you and focus on it.
- Keep your body straight. Avoid bending your shoulders or back. Be sure to keep your spine straight, do not bend your head, and as before, stare forward and do not look around.
- Only go for weights that you have no problem lifting. Avoid lifting weights that spoil your body shape. In this exercise, body shape is more important than the weight of the weights. In addition, heavy weights can damage your back, hips, and knees.
- Be sure to activate your core muscles. Tighten your abdomen while performing the squat. In fact, consider these muscles as a bodybuilding belt that holds your back and abdomen in place for more stability.
Remember, too much exercise is not the answer. Suitable for further growth. The same is true for Scott. So, doing a lot of Scott moves is not a good idea. During each squat, the muscles, tendons, ligaments, etc. become involved, and over time you can strengthen them. .
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. . .. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .
: Greatist, Healthline