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3 major health benefits of squats and how to do them properly. squats It's important to master the basic squat to effectively gain health benefits. The health benefits of squats include strengthening lower body and core muscles, burning calories and helping you lose weight, and reducing your injury risk. However, squats only have these health benefits if you do them with proper form. Here's how to do a safe and effective squat. If you're looking for a strength move that benefits your entire body, the squat delivers on all counts. Doing squats can not only help you perform athletic tasks, but it also strengthens your body for daily movements like walking, carrying heavy items, and climbing stairs. learn more about the numerous health benefits of doing squats and how to safely add them to your workout routine. 1. Squats strengthen your lower body and core muscles Squats mainly work your lower body, specifically your quadriceps and glutes. It's your knee position in particular — bending them to a 90-degree angle — that helps activate these muscle groups effectively. Plus, every time you squat, you engage your core as it works to stabilize your body during the movement. 2. Squats burn calories and may help you lose weight, Because squats work many muscle groups at once, the exercise causes your body to increase anabolic hormone production. These are the hormones that help you lose fat and build muscle 3. Squats can reduce your risk of injury Besides being an effective exercise, regularly doing squats may also help reduce your risk of knee and ankle injury. That's because the move strengthens the tendons, bones, and ligaments around your leg muscles, and can particularly help take some of the load off your knees and ankles How to do a basic squats Make sure your back is straight and your knees stay behind your toes. k Squats are a move you can do anywhere, and they don't require any special equipment. Follow these steps to do a squat with proper form: Stand up straight with your feet shoulder-width apart and your chest up. Bend at your knees and hips, sticking your butt out like you're sitting down in a chair. Squat down until your thighs are parallel with the floor. Your knees should be stacked over your ankles. Make sure to keep them behind your toes. Pause for a second. Your back should be straight — not rounded. Press into your heels and straighten your legs to return to the upright, standing position.