Squat is one of the most popular and important bodybuilding exercises that has many fans. This movement is suitable for both beginners and professionals and is included in the exercise program of most athletes. Squatting is the best option for strengthening the legs and increasing the overall strength of the body. By mastering this movement, you can improve your athletic performance, make your body stronger and prevent injuries. Apart from the goodness of the squat itself, this exercise has different types, including the sumo squat, Which have different effects on the body and use different muscles. It is considered to strengthen the inner part of the thighs. In this article, we want to take a closer look at the normal squat and the sumo squat and see what effect these exercises have on the lower body and other muscles of the body. Which one is better to include in your exercise program? So stay tuned.
What is Scott?
Scott as one They know the best practices. Squats are a full-body strength exercise that engages the abdominal muscles, quadriceps, hamstrings, glutes, and many other muscles and strengthens your lower body.
Squats can be done as a simple sit-up to consider, but to do it you have to observe safety and move your body properly. To perform the squat exercise, you must first stand and spread your legs shoulder-width apart. Keep your back straight, tighten your glutes, and gather your shoulders for proper form. Keep your head straight, looking forward and your neck in line with your spine.
Now sit down and perform the movement as if you were going to sit on a chair. You should feel the heels of your feet sinking into the ground. The knees should be in line with the middle toes. Go down until the thighs are parallel to the ground, then return to the starting position by pressing on the heels and tightening the buttock muscles.
Be careful that the knees do not go inward and the upper body does not go forward too much. If the upper body moves forward, a lot of pressure will be applied to the toes and knees. Try to put pressure on the heels so that the upper body remains flat and the body weight is distributed.
What are the benefits of squats?
Squats are one of the best complex bodybuilding exercises that use the large muscle groups of the body and build a strong and solid body for you. By doing this exercise regularly, you can experience the following benefits.
1. Strengthens the core muscles
To properly perform the squat, you need to keep your stomach, sides, hips and back strong and stable. This helps strengthen the core muscles, and having strong core muscles can make everyday movements like turning, bending, and even standing easier. In addition, if these muscles are strong and stable, they can improve body balance, reduce back pain, and also maintain proper body shape.
- 10 benefits of strengthening core and abdominal muscles Which you are unaware of!
2. It reduces the risk of injury
By strengthening and strengthening the muscles of the lower body, you can do the general activities of the body correctly, balanced and in the right range of motion and have the right dynamics. Apart from this, using the squat exercise in your exercise program will help you strengthen your tendons, ligaments and bones. Therefore, you will be able to perform the movements correctly, show more resistance to the pressures on the body and generally stay away from various injuries and dangers, even from falling down.
3. Increases calorie burning
Many people may think that calorie burning occurs only by doing aerobic exercises such as running and cycling. But doing strong and intense exercises like squats can also put the body under pressure, increase the heart rate and burn a lot of calories.
In addition, since squats are a strength exercise, it can Increase your muscle growth. Increasing body muscle mass also increases calorie burning; Because the more muscles you have, the more energy your body has to expend to prevent them from falling. Therefore, by increasing your body muscles, you can lose more fat and reach your ideal weight.
4. Strengthens lower body muscles
Your lower body contains the largest and strongest muscles in your body. Strength exercises like squats can help you They help you strengthen your lower body muscles and improve your overall health.
If these muscles have more strength and power, you will notice how much easier it will be to do daily tasks and pain and injuries will decrease. . In addition, you can strengthen your body to do other sports easily.
5. You can do it anywhere and at any time
You won't need any equipment to perform squats with body weight. All you need is your own body and enough space to sit and stand.
Also, you don't need to spend a lot of time to perform this movement and reap its benefits. You can start with just 50 squats a day. Try to do 25 squats in the morning and 25 squats at night. As time goes by and you adapt to this volume, do 25 more movements in the afternoon.
Of course, remember that if you want to do this movement with weights or with other sports, you should avoid overdoing it. Avoid. If you have a balanced and appropriate bodybuilding program, it is better to devote two days a week to the leg muscles and the squat movement.
Which muscles does the squat strengthen?
If only one training movement If there is one that can challenge your muscles the most, it's none other than the squat! It is clear that the squat activates and focuses on the muscles of the lower body, but you will also need to activate several muscles in the upper body to perform this movement correctly. are used include the following muscles.
- Gluteus muscles (gluteus major, gluteus medius, and gluteus minimus)
- Quadriceps (front part of the thigh)
- Hamstrings (back of the thigh)
- Adductor muscles of the thigh (groin)
- Hip flexors
What is a sumo squat? ?
Squats are generally a great leg strengthening exercise. sumo squat is considered one of the types of squat that focuses more on the muscles of the buttocks and the inner part of the thighs. The main difference between a sumo squat and a regular squat is that you open your legs more and point your toes out.
This increases the pressure on the gluteal muscles, hip flexors and hamstrings. And you use glutinous muscles well. In addition, the wide distance between the legs when performing the sumo squat exercise will help you to activate and strengthen the inner part of the thighs.
To perform this exercise, first stand and then take a step to the sides with your right foot. Lift and increase the distance between the legs. In this position, the legs should be wider than the width of the hips. Now keep the tips of the feet to the sides so that each leg is in line from the toe to the thigh. Bend your knees and do a squat. Move your hips toward the floor and keep your spine completely straight and motionless while performing this exercise.
Go down until your thighs are parallel to the floor. Be careful to engage your core muscles and stare straight ahead so your neck doesn't bend. Hold this position for a few seconds, then push back up to the starting position. Repeat this cycle according to your exercise program.
What are the benefits of sumo squats?
The sumo squat has most of the benefits we mentioned for the regular squat, but this small change in the placement of the feet makes you face some special benefits. We have listed these benefits below.
1. Focuses on the Inner Thighs
By opening the legs more when performing a squat, the thighs are forced to move towards the center and pull the body up, thus encountering a resistance force. In this condition, the strength and power of the inner part of the thighs increases.
2. It fully engages the large and middle gluteal muscles
Apart from the inside of the thighs, the position of the legs and the execution of the sumo squat will make you focus more on the gluteal muscles and strengthen your hips more.
3. Improves body balance and stability
Maintaining body balance while performing sumo squats is a very important point. Increasing the distance between the legs can help stabilize the upper body while challenging the body's balance when going up and down. Therefore, by regularly performing sumo squats, you can challenge and improve your body's balance, coordination and stability.
4. It also increases the dynamics of the body
Another advantage of increasing the distance between the legs is that you can increase the range of motion of the body joints. This will make you move better and have a more dynamic body.
Normal squat vs. sumo squat
Now that we've looked at both exercises, let's see Which one is the better option for strengthening the lower body. Is. Regular squats and sumo squats are both great exercises and should be included in your workout routine. In general, regular squats can strengthen the lower body muscles and build a strong and stable body for you. But sumo squat is also very important to some extent; Because proper exercises to strengthen the inner thighs are very rare and most of them may not be able to have positive results like sumo squats. It gives the inner thigh and the range of motion and dynamics of the body, it makes you strengthen the thigh muscles well, have better physical activity and improve your sports performance over time.
The best thing is to do the regular squat. Make up your main lower body workouts throughout the week, but dedicate one to two sessions to sumo squats to reap its special benefits. These two exercises can complement each other and build a strong and stable lower body for you. Of course, remember that pregnant women should not perform sumo squats due to their physical conditions, so as not to be exposed to leg and hip joint injuries.
- Squat or lunge; Which exercise is a better option for strengthening the legs?
No doubt, everyone is familiar with the standard squat movement, Which can be considered a simple sit-up and push-up. . Performing this movement along with other squats can involve various muscle groups and strengthen your lower body well. These differences give you special benefits. Apart from this, sumo squats make you have an interesting program and give more variety to your exercises so that you don't get tired of exercise. Therefore, the best thing to do is to prepare a balanced program and do both types of squats.
Of course, despite all the benefits that we have reviewed, remember that you must do the exercises correctly and above all, Consult a doctor or sports coach. Also, be aware of your physical condition and pay attention to your body's reaction to exercise. With all this in mind, start exercising and strengthening your legs to improve your health and create a healthier life for yourself.This article is for educational and informational purposes only. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.