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Squats burn more calories than many other exercises and can be performed at home, work, the gym, the park, in fact, anywhere.
Correct execution
First, it is important to understand how to do a squat correctly: it is important that our knees do not go beyond the tops of our toes when we are in the squat position. If you do the squat correctly, you will feel the contraction of your gluteal muscles during each repetition, when you return from the squat to the starting position.
If you don’t feel your muscles tighten, you’re most likely shifting your weight to the front of your feet instead of your heels. This means most of the work is being done by your quadriceps instead of your glutes. To correct this, shift your weight onto your heels and squeeze your glutes as you return to the starting position. You should feel a burning sensation in your glutes during the exercise.
dose
Most trainers recommend that you perform ten to twenty or thirty squats a day, two to three times a week.
20 squats a day – Great for beginners. If you incorporate squats into your daily workout, you shouldn’t do more than 20 squats a day in the beginning. As you get easier, you can increase the number of squats you do.
50 Squats a Day – Great for those who are particularly looking to speed up their metabolism.
100 Squats a Day – Great for those who want to see and feel the multiple effects of exercise, including increased muscle mass, better endurance and overall lifestyle changes, the report states “Tourist guide“.
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