How many calories are burned during the squat: 20, 50 and 100 times?

Pledge of healthy and long life - physical activity. Now there is a great variety of all kinds of sports methods and techniques of exercise. And the people to maintain and improve health, try to imagine the effectiveness of these techniques. But all brilliant really easy, because standard exercises, known to all, are considered the most efficient and effective. This applies to the squats.

What is the sit-ups?

Squats are called exercise, during which a person lowers the body with a smooth bent knees. Not one strength training is complete without this basic exercise. There are different variations of this exercise, each of which is designed to achieve a particular sporting goal. You can squat without shells, and you can use special means aggravating: dumbbells and barbells.

This basic exercise force in any sport. In addition, sit-ups are necessary to work out the gluteus, quadriceps and hamstring. But how many calories are burned during sit-ups depends on the amount of exercise, its variants and load intensity.

Variations

High variability in the use of such exercises like squats. It can be used simply to set or muscle to improve overall endurance or strength, as well as weight loss. Regular lowering the body helps to strengthen the spine, develop leg muscles and improve the condition of tendons and ligaments of the lower extremities.

There are some options for sit down as plie, sumo and lowering the standard housing. Also takes into account production stop, which helps to focus on the elaboration of a specific muscle group. Possible to perform hopping sit down, helping to increase strength and endurance of the legs. Any training process can not do without squats. Therefore, this exercise - the secret of training of each athlete.

The benefits for the body

Squats are useful both for female and for male half of humanity. The men in the implementation of stronger calf muscles and hamstrings and quadriceps. Legs become more prominent. Women using exercise can get rid of the "ears" in the hips, buttock to improve the shape and tighten the thighs and the back surface. In addition, the lowering of the body have a positive impact on women walk, making it softer and smoother, and how many calories are burned during the squat!

But not everyone is happy with this form of body training. Some athletes and experts say that squats are harmful to the knee joints, destroying and stretch tendons, knees weaken and cause pain in the legs. Several years ago, this exercise has even been prohibited in the application of the soldiers of the American army. American doctors were confident that sit-ups do not have any benefit and only harm the health of military personnel. But at the end of the 20th century, this theory has been challenged, and the exercise was back in the familiar circle of sport training.

The Other Side - damage

It is worth noting that in its simplicity and efficiency of squats can play with the body a bad joke. Stifle cope with heavy loads, even during normal walking, and all because people have become relatively recently walked upright. In the past, the load is distributed on all 4 limbs, rather than 2, so could not exist problems with joints.

Enough to delve into the world of modern sport, and it becomes obvious that many athletes suffer from problems with the knee. This applies to skiers, soccer players and runners, that is all those who get a lot of runs.

With such problems faced and bodybuilders. Due to the high loads as a result of the use of heavy rods, knee tendon at knee-bend excessively stretched and weakened joints. And it's not very good. In this case, professionals are forced to resort to the use of special drugs called hondroprotektory to help reduce the risk of complications after a sit down.

Sit Right

Of course, it is difficult to respond immediately to the question of how many calories are burned during squats 100 or 150. Any exercise requires compliance with a special performance techniques. To neglect it is not worth it, because the wrong position of the feet and body can cause injury.

So, sit-ups will be effective and useful, if you observe the following rules:

warm-up should get in the habit: the extension and flexion of the knee, stretching, stop rotation;
fixation of the foot on the floor: eliminate the gap heel;
straight back without the slightest of deflections - a factor that influences how many calories are burned while squatting;
parallel between the thighs and the floor can not fall below this level;
it is important to monitor your breathing: inhale - Lowering the body, exhale - raising;
tension of the muscles, which helps to increase the efficiency of even 20 sit-ups (how many calories are burned during this time, it is difficult to answer unequivocally).

Calories

It is worth noting that the number or the number of calories depends on the individual characteristics of the organism. More weight requires more energy expenditure. It is natural for each person losing weight is important to know how many calories are burned during the squat.

Much better than the usual sit-ups, but with the weights. To do this, use dumbbells, barbells and other items. By increasing the load will increase and the amount of energy. Therefore, no one can say exactly how many calories are burned during the squat (100) is you. They are considered high-intensity exercise that helps to burn 200 to 400 calories in a given time, or rather 30-40 minutes.

The initial squats and calorie

In the absence of any physical preparation, it is desirable to use sit-ups three times a week. Should be carried out 2 to 4 sets of 15-20 times. After adaptation of the organism to the loads can be gradually increased quantity.

In order to effectively burn calories, you can gradually pick up the pace of exercise and the use of special ammunition for complications.

There are various methods of sit-ups now, the use of which does not require much time and large-scale area. For example, you can crouch to perform at any time of the year and anywhere. The number of sit-ups should not be less than 140-150.

Losing weight with the help of sit-ups

There is no doubt that many calories burned during the squat depends on the application equipment. Squats distinguish from each other is possible by concentration on a specific muscle group. But in this case can not forget about the following performance rules:

The legs should be parallel to the floor, that is a right angle is obtained by bending your knees.
The back should be straight without sagging and deviations heel "glued" to the floor.

So how many calories are burned during the squat 50 times, can be compared to a 7-minute jog, with only one distinctive condition - you can do the exercise without leaving home, not being afraid of the wind, rain, thunderstorms and snow.

A few tips

Fitness trainers and experts and the sports industry advocates a healthy lifestyle say with confidence that the daily sit-ups help strengthen the body's metabolism. they also help burn excess weight not only during exercise but also after them. And all because the muscles need a long time to recover, and the body as it remains still in working condition.

In order to maintain an attractive appearance figures, as well as to get rid of the fatty subcutaneous layer is sufficient to include in its training complex regular squats. With this exercise the skin is tightened, the legs become slender, elastic buttocks, and importantly, reduced weight. Professionals in the field of fitness repeatedly convinced of the effectiveness of squats for weight loss and weight control.

It is important to consider what is important is not the number of sit-ups, and their quality, for example, can not affect on the body and 50 sit-ups. How many calories are burned by this, it is difficult to tell, but the body tighten, if you add weights. It is not necessary to hope for immediate results, because the exercise is useless for a few days before the holiday. Here, above all, important regularity and frequency.

After all, taking care of their own beauty and health of the body is necessary for life. Only a daily exercise can help women and men to always be attractive. As they say, a healthy body - healthy mind. And with this statement is difficult to argue.