7 points, than squats are useful for men, harm, influence on potency

Men who follow their sports form and regularly visit gyms often forget about high-quality leg workout, focusing on working out the biceps and abs, and do not talk about those who do not go to the gym at all (from the word at all). p>

The benefits of squats for men, as the main way to pump the muscles of the limbs, have been proven by fitness trainers and sports doctors 1. Their regular practice is a good way to develop the capabilities of the body, increase the level of anabolic hormones and improve health.

Why do you need squats, how to do them correctly and what complex to choose for regular performance - it is important to know about all this.

But do not forget that in the presence of a real health problem, it is important to consult a specialist (doctor of appropriate qualifications) in person, you cannot self-medicate! Moreover, squats are not intended for treatment, but rather for the prevention and maintenance of the body in good shape.

The main contraindication is the presence of any disease in the acute phase.

What do squats do for men's health

Regular exercise provides a comprehensive health-improving effect on the body. 2

The main effects that can be achieved:

The effect of squats on libido and potency, weight loss

Squats for potency are important by increasing the blood supply and tone of the pelvic vessels, due to which, during arousal, more blood flows to the genitals, the erection becomes stable (the penis does not fall). It was found 3 that such loads raise the level of testosterone - the hormone responsible for good libido and strong erection.

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

This means that after the end of the workout, the body continues to break down lipid stores for energy. The longer (not per workout, but in general) a man does, the more muscle mass becomes and the higher the basic energy consumption, for which the body uses subcutaneous fat to cover.

How many squats a man should do per day with his own weight

To promote health, you can carry out daily exercises at home without weight. The table contains a program for men of different ages.

Please note that in the last set, it is recommended to perform the maximum number of repetitions, to failure, this is important for the growth of strength.

Research data 1 show that the maximum endurance and performance is observed in men from 4 pm to 8 pm, namely at 5 pm. Another plus of evening classes - in the morning the elasticity of the ligaments and tendons is reduced, so there is a greater risk of injury.

But the maximum level of testosterone (according to the same studies) in the blood is observed just in the morning (ideal for hypertrophy with small weights, but a lot of repetitions).

Before training, you need to eat about 2 hours. Meals should include complex carbohydrates and protein. After classes, you need to eat in 1 hour. If it is evening time, meals should be protein and low-fat, if morning or afternoon - carbohydrate-protein, with a lot of fiber.

What muscles are being worked on

Correct squats use several muscle groups:

• quadriceps femoris;
• posterior thigh muscle group;
• calf muscles;
• gluteal muscles;
• the muscles of the middle and lower abdominals;
• back muscles.

Are there any contraindications and harm

It is undesirable to do squats if a man has such problems:

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

There may be other restrictions on doing squat workouts. If there are chronic diseases, doubts arise about the advisability of classes, be sure to consult with a specialist so as not to harm your health. 4

There is a lot of information about how squats are useful for men, but do not forget about the possible negative consequences. The main danger: improper execution technique, due to which the person experiences excessive stress on the legs (knees).

This is fraught with sprains and rupture of ligaments, the appearance of chronic pain in the knee joints

How to do squats correctly for a man so that he is sensible and not injured

The correct exercise technique can be applied at home. A warm-up is required to warm up the muscles and joints. 5

Basic rules for doing squats:

There are other options for exercises: squats on one leg, in the "pistol" technique, with a step, plie.You can go to them after a man masters the classic method without weight and with it, will be able to perform more approaches per workout than indicated in the table according to the norms (it is located above, if you have not seen it, most likely you missed it).

How to breathe

In classic squats, breathing movements look like this:

• while squatting, inhale slowly through the nose until the hips are bent to 90;
• during the lifting phase, exhale vigorously through the mouth or nose.

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

TOP Squat Program for Men with Dumbbells, Kettlebells or Barbells

Overweight workouts are an option for trained people who can do many sets without weights. Squats with dumbbells for men are aimed at the rapid growth of muscle mass and the construction of a relief 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 regulate 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 yourself, weigh it down:

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

If there is a desire to train with a barbell, the frequency of training is generally the same, but the setting of technique and selection of weights should be carried out with an experienced trainer in the gym: making the slightest mistake - there is a possibility of injury to the back (lumbar region), since the barbell is placed on the trapezoid or shoulder blades (in classic squats, not in front squats). 2

What 5 exercises can be supplemented with squats for greater efficiency

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

• deadlift, during which the muscles of the whole body are involved;
• bench press - harmoniously develops and strengthens the shoulder girdle;
• Romanian traction - works well in the back and buttocks zones, strengthens the lower back;
• classic push-ups - strengthen and tone the body as a whole, increase endurance;
• lunges - pumps the quads of the thighs, gluteus muscles and the muscles of the lower abdomen.