Incorrect squat posture
Squat sounds simple, but if you do it incorrectly, it will not only be ineffective but also easily cause injury. When squat, you need to make sure your legs are shoulder-width apart, your toes and knees are pointed at the same side, your back is straight and your knees are not above your toes.
The depth when sitting should also be moderate, do not try to get too deep if the body is not used to it. If you are not sure if you are exercising correctly or not, use a full-body mirror to check or ask a trainer to adjust your posture.
Exercise without enough rest
After heavy training sessions like squats, muscles need time to recover. If you exercise continuously without giving your body a rest, your muscles will have difficulty recovering and there is a risk of damage.
When exercising, muscles break down and the recovery process will help them become larger and stronger. However, if you do not get enough rest, the body does not have the opportunity to recover and develop, and in the long run, it can easily lead to injuries due to overload.
Skipping post-workout nutrition
Many people work hard but forget the important factor of post-workout nutrition. After squats or other strength training, the body needs to be supplemented with protein to recover and build muscle. You should eat foods rich in protein such as eggs, fish, meat, beans... In addition, you should pay attention to essential amino acids - substances that the body cannot create on its own, need to be taken from food.
Among them, leucine is an important amino acid that helps stimulate the body to synthesize muscle protein. Many studies show that leucine supplementation along with essential amino acids helps muscles recover faster and develop better. If you want to exercise effectively, don't forget to combine the correct posture, get enough rest and supplement enough nutrients.
