There are many benefits of squats, especially for women, so is it suitable for women who are menstruating to do squats? Because menstruation is a painful thing for women, and the squat exercise is more exercise for the lower limbs, so it needs to be carefully understood! Follow along with this article to find out!
Can you do squats during menstruation?
is allowed! However, as long as it is not done all the time, it will not cause uterine bleeding, and there will be no dysmenorrhea. If you exercise like this regularly, it may cause dysmenorrhea. There will not be any other problems, mainly the situation that causes dysmenorrhea, there is no need to worry, but it is necessary to avoid such long-term exercise during the menstrual period.
How to squat?
- Squat with bare hands
The most common type of squat, beginners can start with this. Squat with your hips back and imagine that there is a stool behind your butt that you are going to sit on. Extend your arms forward for balance and straighten your back. Make sure your knees and toes are in the same direction, and don’t over-bend or externally rotate your knees. Squat as deep as you can, until your thighs are parallel to the ground.
- Squat against the wall
As the name suggests, find a wall and stay still in the squat position. Keep your legs away from the wall so that your thighs are parallel to the floor. Make sure your back is upright and your entire back is completely against the wall. This action is very good for the rehabilitation of the knee joint.
- Kettlebell squats
Grab a kettlebell and do squats, or use other weights if you don’t have one. With your toes facing slightly to the sides, make sure that the soles of your feet are always on the ground during the squat, and don’t lift your heels or lean back. Keep your back straight as you squat. Squat as deep as you can, until your thighs are below a parallel angle.
- Unbalanced floor squat
This squat exercise is great for balancing and improving one hip and leg. Keeping one leg higher than the other allows one leg to rest on a box or pedal. Squat in this position.
- Split Squat (Bulgarian Split Squat)
Put one leg on a high object and do a deep squat, also known as the Bulgarian squat. If you are out of balance during the squat, you can do it against a wall.
- Squat jump
Very good advanced training! It is a very good cardio training! Squat down and jump as high as you can. Squat down on the way down. It can be calculated not by the number of movements, but by time, such as squatting and jumping for 30 seconds.
Benefits of doing squats for women
- The most effective exercises to improve body strength
People are called the king of squat strength training. It is very simple. The large muscle groups are used the most when squatting. If you consider the support function, almost all skeletal muscles are involved in force. Scientists have measured work for many movements. Using the same weight, the squat does the most work, nearly twice the deadlift and five times the bench press, and the squat can use more weight than the deadlift, and much more than the bench press. Therefore, the effect of squatting on the increase of body strength is much higher than that of other movements.
- The most effective exercises to increase the muscles of the whole body
Squatting is a two-joint compound movement, and the human body secretes the most growth hormone when squatting, so heavy squatting can not only promote the growth of leg muscles, but also promote the growth of muscles in the whole body. In addition, the squat does more work than other movements, not only increases the muscle circumference, but also increases the muscle density, that is, the muscles become more powerful.
- The most effective movements to improve explosive power
Explosive power is the ability to explode as much force as possible in the shortest possible time. The main points of explosive strength training are heavy weights, rapid force development, as much muscle synergy as possible, and good neuromodulation. Heavy squats meet all four of the above conditions, especially the last point, which makes many practitioners feel that squat training is particularly tiring, but it is this feeling that exercises good neuromodulation ability. Squats are the first choice for explosive strength training.
- The most effective action to improve bounce
There are many ways to train bounce. Without strength, it is feasible to practice bouncing entirely with bouncing, within a certain stage. However, in order to achieve strong jumping, you must practice squats well. The quadriceps femoris, biceps femoris, buttocks and calf strength required to fully practice bouncing power are more efficient than pure bouncing exercises, so it is a must for professional track and field, basketball, and volleyball players.
- Effective actions to strengthen cardiopulmonary function
Generally speaking, anaerobic training has little effect on cardiopulmonary function. But the squat is a recognized cardio-strengthening exercise. It’s not a bad thing to experience shortness of breath, panting, and even dizziness that you don’t have during the deadlift bench press when you squat. With gradual exercise, cardiopulmonary function will also be strengthened. Of course, improving the heart and lungs mainly depends on aerobics.
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