Benefits and risks of adding weights to squats
- Increase strength: Using dumbbells, warm dumbbells or dumbbells when squat can help increase resistance, forcing muscles to work more. For people with a certain physical foundation, this is an effective way to improve strength.
- Muscle development: Weightless squats mainly help improve flexibility and shape. If you want to increase your leg size, adding dumbbells is necessary to create enough pressure to stimulate muscle growth.
- Calorie burning effect: Weighty squats help promote muscle growth and energy expenditure. With just a small amount of weight, muscle building efficiency is significantly improved.
- Risk of injury: Squat injuries often stem from poor posture, especially when adding dumbbells too early or using incorrect techniques. Adding dumbbells puts more pressure on your muscles and joints, so ensure the technique is accurate before raising the dumbbells.
Basic steps to squat properly
- Preparation pose: Stand up straight with your feet shoulder-width apart, release your arms naturally or hold dumbbells if you want to increase the intensity.
- Hold the pose: Tighten your abs, chest facing forward, eyes looking straight.
- Lower yourself: Slowly bend your knees, push your hips back as when sitting in a chair, keeping your back straight.
- Hold: As your thighs parallel to the ground, hold the pose for a moment.
- Return to the starting position: Use heel force to push the person up straight again.
