7 points why squats are useful for men, harm, impact on potency

There are many exercises to achieve a slim figure and maintain health. The benefits of various squats are undeniable:

• more muscles of the lower extremities are involved (gluteal, calf, quadriceps);
• the tissues that support the spine and hamstrings are strengthened;
• the muscles of the lower abdomen work, the abs are formed.

Due to the fact that several muscle groups work during exercise, squats can replace a whole set of exercises. Therefore, they are often used in physical therapy for recovery after injuries and operations.

What do squats do for a man's health?

Regular exercise provides a comprehensive health effect on the body. [2]

To achieve this, you need dozens of years of training (and not only =)) - so don’t worry, you definitely won’t get the effect in the photo from regular squats at first =)

The main effects that can be achieved:

1. Increased strength and endurance. During training (especially with weights), up to 65% of the muscles of the body are tensed and worked. With constant exercise, a man becomes much stronger, his physical indicators increase.
2. Increase testosterone. Contractions of skeletal muscles contribute to the release of anabolic hormones into the blood, which include the main male androgen. It begins to be consumed and produced even faster (during recovery).
3. Prevention of male diseases. Blood flow to the pelvic organs and natural massage of the prostate gland prevent stagnation and reduce the risk of chronic age-related prostatitis.
4. Normalization of the cardiovascular system. Squats at a fast pace without weights are a good option for cardio exercise that will not harm the heart if done in moderation (provided that there are no problems with the heart and blood vessels to begin with).
5. Muscle building. Repeated strength exercises are the main way to increase the work of muscle fibers, which promotes their growth and thickening, which has a positive effect on the definition of the lower body.
6. Losing weight. During exercise, a man burns excess fat and his metabolism begins to work actively, and a prolonged effect of weight loss is observed. For maximum results, you also need to eat right.
7. Strengthening joints. Exercises using the correct technique have a beneficial effect on the ligaments of the hip, knee and ankle joints and prevent sprains.

FAQ

How many calories do squats burn without weight?

The movement is often used as “weight loss exercise,” so it’s a common question. The actual amount of energy spent varies from 4 to 6 kcal per minute, but different sources indicate almost 60 kcal per episode. This is an individual indicator that depends on the weight of the athlete, his training experience, endurance, and speed of movement.

Many claim that in an hour of continuous squats you can “eliminate” up to 400-600 kcal, but in fact, even a professional athlete will not be able to squat high-quality in amplitude for an hour. It is worth noting that it is better to avoid monotony in training for weight loss. It is better to alternate squats with other exercises with body weight, as well as with regular cardio - running, burpees, jumping.

Do Air Squats Grow Muscles?

Up to a certain point, the muscles will increase, despite the fact that squats are a simple exercise. Then, when hypertrophy requires greater contraction intensity, weight will need to be added. Most people are suggested to first switch to a squat while holding a dumbbell in front of you, then to master the Zercher squat, front squat, and finally the classic version with a barbell.

Is it possible to tighten your butt with squats without weights?

Any exercise with your own weight will tone your muscles. If this is what the word “pull up” means, then yes. But usually girls need hypertrophy training to get rid of muscle sagging. In this context, “toning up your butt” with squats without weights alone will not work.

The effect of squats on libido and potency, weight loss

Squats for potency are important by increasing blood flow and tone of the pelvic vessels, due to which, during arousal, more blood flows to the genital organ, the erection becomes stable (the penis does not fall). It has been established [3] that such loads increase the level of testosterone, the hormone responsible for good libido and strong erections.

The main help of squats for weight loss is to activate metabolism and the fat burning process.

This means that after the end of the workout, the body continues to break down lipid reserves for energy. The longer (not during a workout, but in general) a man exercises, the greater the muscle mass becomes and the higher the basic energy costs, for which the body uses the subcutaneous fat layer.

Sitting is bad, but squatting is good

Sitting is harmful. Sitting is not the optimal position for our body, and while the phrase "take pressure off" refers to relieving pressure on our legs when we sit, it certainly does not apply to our spine.

There are three main positions in which we find our bodies every day: sitting, standing and lying down.

Each of these positions puts different pressure on the back. In a lying position, the pressure on the spine is less than in a standing position, and much less than in a sitting position.

Sitting and bending forward simultaneously place enormous demands on the spine. The difference between this position and standing or even sitting should be of concern to those who regularly assume this position at work.

This was also mentioned by www.menshealth.com.

Are there any contraindications and harm?

It is not advisable to do squats if a man has the following problems:

• chronic diseases of the joints and spine;
• hypertension, heart failure, ischemic heart disease;
• varicose veins of the legs;
• early period after injuries and operations.

There may be other restrictions on squat training. If you have chronic diseases or have doubts about the advisability of exercise, be sure to consult a specialist so as not to harm your health. [4]

There is a lot of information about the benefits of squats for men, but we should not forget about the possible negative consequences. The main danger: incorrect execution technique, which causes a person to experience excessive stress on the legs (knees).

This is fraught with sprains and ruptures of ligaments, and the appearance of chronic pain in the knee joints. If a man does not use high-quality sneakers with shock absorption and orthopedic insoles during exercise, his feet often hurt very much after squats.

Execution technique

• Place your feet as you would feel comfortable sitting on a low chair;
• For most people, this is plus or minus the width of the pelvis;
• Extend your legs at the knees and hips;
• Straighten your back;
• Tighten your abs and pull them inward so that your back remains stable throughout the movement;
• Push your knees to the sides and lower your pelvis down so that the hip joint is below the plane passing through the center of the knee joint;
• Sit down;
• At the bottom point, tighten your buttocks and begin to stand up;
• Straighten your legs completely at the knees and hip joints;
• Repeat as many times as necessary.

Variation: You can perform the exercise by pushing your pelvis back if you want to focus on your glutes, in which case the weight shifts to your heels. This option is not recommended for severe lumbar lordosis and “dipping” of the pelvis.

bodymaster : Squats without weights

How to do squats correctly for a man so that he gets the benefit and avoids getting injured

The correct exercise technique can be used at home. For regular squats, you need comfortable sportswear and good (quality) sneakers. A warm-up is required to warm up the muscles and joints. [5]

Basic rules for performing squats:

1. Place your feet shoulder-width apart, stand straight so that your body from the back of your head to your tailbone is a straight line. Slightly tighten your abdominal muscles.
2. When squatting, bend your legs to an angle of 90° so that your thighs are parallel to the floor, do not bring your knees past your toes and do not lift your feet off the floor.
3. Make movements smoothly, trying to feel how the muscles of the legs and buttocks tense (especially when lifting).
4. Monitor the rest time (it should be the same before each approach); if necessary, drink water during intermediate breaks.
5. Exercise in good health; if you experience severe pain in the lower back, it is important to immediately stop training and seek advice from a specialist.

There are other exercise options: squats on one leg, using the pistol technique, with a step, plie. You can move on to them after a man has mastered the classic method without weight and with it, and can perform more approaches per workout than indicated in the table according to the norms (it is located above, if you haven’t seen it, you most likely missed it).

Myth and reality

There is a common myth that squats slow down growth in teenagers. But this is precisely a myth, not the truth. Yes, weightlifting “pushing” exercises can indeed slow down growth.

But not so long ago, the American Association of Pediatrics officially stated that proper squats do not interfere with the linear growth of teenagers. A large-scale study was previously conducted from 1980 to 2008, and it confirmed: proper strength training does not harm anyone, including teenagers!

Now, dear readers, you know for sure that the benefits of squats directly depend on technique. Squat to your health, and then everything will be fine with your figure, your weight, and your overall health! If you liked the article, please like it, subscribe to my blog, and share the materials with your friends via social networks. That's all, see you next time!

How to breathe

During classic squats, breathing movements look like this:

• while squatting, inhale slowly through your nose until your hips bend to 90°;
• during the ascent, exhale vigorously through the mouth or nose.

To give freedom to expand the chest, you need to extend your arms or cross them over your chest (you can also hold them behind your head). It is unacceptable to lower the limbs along the body, since this allows a person to inhale less oxygen. When squats, it is better to use abdominal breathing, which allows you to draw more air into your lungs. [1]

TOP squat program for men with dumbbells, kettlebell or barbell

Training with additional weights is an option for fit individuals who can perform many sets without weights. Squats with dumbbells for men are aimed at rapid growth of muscle mass and building a sculpted body. Classes are held 3 times a week (optimally - Monday, Wednesday and Friday), and not daily, so that the body has time to recover. It is better to take collapsible dumbbells to adjust the weight and gradually increase it. The basic scheme is presented in the table.

Next, you need to increase the number of repetitions in each approach and the weight of the system. Instead of dumbbells, you can do approaches with a kettlebell that weighs more.

How to position the weights:

• 2 dumbbells along the body;
• the weight is taken with two outstretched hands and held between the legs.

If you want to train with a barbell, the frequency of training generally does not differ, but setting up the technique and selecting weights should be done with an experienced trainer in the gym: if you make the slightest mistake, there is a possibility of injuring your back (lumbar region), since the barbell is placed on the trapezius or shoulder blades ( in classic squats, not in front squats). [2]

How many squats should you do?

For beginners, it is enough to do 30 repetitions every day: 10 in the morning, afternoon and evening. As your muscles strengthen, you can perform 50 squats daily for preventive purposes. Trained men increase the number of squats to 300-400. To obtain visible results, intensive training will be required at least 3-4 days a week. Dr. Bubnovsky suggests that office workers do 30 squats every hour of sedentary work.

For men over 40 years of age, squats are necessary to maintain normal tone of the pelvic organs and prevent prostatitis. If there are no back problems, then you can squat with weights. At this age, it is important to create conditions for the muscles to fully recover: sleep at least 8 hours, increase the amount of protein in the diet, take a break from the gym 3 days a week.

At 50 years old, you need to start with 10 squats a day and monitor the sensations, gradually adding 3-5 repetitions. It is advisable to start squats with weights only after an X-ray of your knees and consultation with a doctor.

What 5 exercises can be supplemented with squats for greater effectiveness?

To work out all skeletal muscle groups as quickly and effectively as possible, you should add the following exercise options to your workouts:

• deadlift, during which the muscles of the whole body are involved in the process;
• bench press - harmoniously develops and strengthens the shoulder girdle;
• Romanian deadlift - works well on the back and buttocks, strengthens the lower back;
• classic push-ups - strengthen and tone the body as a whole, increase endurance;
• lunges - pump up the quadriceps, gluteal muscles and lower abdominal muscles.

Correct positioning of legs and body

When performing squats, it is important to control several key points:

1. Throughout the entire exercise, your feet should be pressed firmly to the floor. No need to stand on your toes. This will allow you to properly distribute your body weight and thus improve your balance.
2. In squats, the knees move strictly in the plane of the feet. That is, if your feet are parallel, then your knees are directed straight forward throughout the entire movement. If you point your toes out, your knees will also point out.
3. The spine is fixed in one position. The gaze is directed forward, not down, the back is straight with a natural arch in the lower back. This position does not change until the end of the exercise. You cannot round your back and lower back. In squats without a barbell, it is much easier to work out this moment than with a barbell.
4. Your hands are the most important part of your balance. You can spread them to the sides or hold them in front of you.