Online Squats Test Calculator
The squats test is extremely simple. Just run as many squats as you can. Do not forget to perform the squats as correctly as possible. Do not cheat with yourself. This test will help you choose the training that suits you. If you do not do it right, you will choose the wrong workout and the results will not be as good.
Stand in front of a chair or bench with your feet at shoulder's width apart, facing away from it. Place your hands on your hips. Squat down and lightly touch the chair before standing back up. A good sized chair is one that makes your knees at right angles when you are sitting. Keep doing this until you're fatigued.
Also think about warming up - stretching, leg lifting and trunk twisting will be really helpful, and if you're already in good shape, consider doing some initial squats before you start.
Aside from toning muscles, burning fat and improving performance in the gym, the squat has many benefits unsuspected by those who practice it.
If the squat is practiced so much in the gym, it is because it is a complete exercise, allowing you to target several muscles at the same time. In general, it works the muscles of the lower body, particularly the quadriceps for the thighs, the hamstrings for the rear thigh, and the gluteus for the glutes. The trunk muscles are also involved indirectly. These are mainly the lower back and abdominals, which are recruited to keep the back straight and to remain stable. Other muscles can also intervene according to the different variations of the movement. In barbell squats, for example, the muscles of the back, arms and shoulders are called upon.
Sports injuries are often caused by weakness in stabilizing muscles or joints and by lack of flexibility. The squat may be the right solution because it strengthens the joints. In fact, it works the main stabilizing muscles of the legs, in this case the buttocks, hamstrings and quads, especially during jumps and sprints. Also, it improves the flexibility of the hip and ankles, and allows for good balance, which helps prevent fractures. In fact, this exercise is often used in rehabilitation programs following sports injuries.
The squatting position during the squat not only circulates blood, water and lymph through the body, but also helps flush out wastes and toxins. This means that practicing the squat improves the circulation and distribution of nutrients throughout the body and cleanses the body. Movement is also effective for having better intestinal transit.