4 health benefits of squatting 20 times every morning

Squats stimulate the hips, knees, ankles, and abdominal, back, and gluteal muscles at the same time. Starting the day with even 20 squats will bring many surprising health benefits.

Squatting 20 times every morning may seem like a small habit, but it can bring the following health benefits:

Squats improve core strength

The core muscles include the rectus abdominis, obliques, and the muscles that extend along the spine. When squatting correctly, these muscle groups work hard to keep the back straight, stabilize the pelvis, and control the up-down movement, according to the health website Healthline (USA).

Squatting 20 times every morning will bring many positive effects to your health.

PHOTO: AI

Some studies show that squats stimulate the muscles along the spine four times more than planks. With stronger core muscles, we have better control of our upper body, reducing the risk of back pain when carrying, bending, or performing daily activities.

Strengthen bones and joints

Squats are weight-bearing exercises that put mechanical stress on bones, which stimulates the bone-building cells to become more active. Experts say squats promote mobility in the hips, knees, and ankles, and help these joints maintain synovial fluid and cartilage health.

Not only that, squats also strengthen the muscles around the knee joints, hamstrings, and buttocks. These are the muscles that stabilize the joint during movement. Strong muscles around the joint will reduce pressure on cartilage and ligaments, thereby limiting damage to these areas.

However, to have a good impact on bones and joints, the squat intensity should be from moderate to strong. Squat 20 times every morning is the starting point, then the practitioner can gradually increase the level.

Hormonal balance

Resistance training like squats stimulates hormonal responses in the body, particularly growth hormone and testosterone.

There is a growing body of research evidence that multi-joint exercises like squats produce a more significant hormonal response than single-joint exercises. However, it is important to note that squats are not a magic bullet for improving hormonal performance. The effects are likely to be short-lived and highly dependent on muscle mass, loading, and rest periods.

Strengthen the cardiovascular system

When you perform exercises that require the movement of large muscle groups such as squats, your body will be stimulated to circulate blood, increase your heart rate and adapt pressure on the circulatory system. Over time, your blood vessels will dilate and your flexibility will improve.

Squats are not endurance exercises like running or cycling. However, thanks to the multi-joint impact, the strength required, and the continuous rhythm when doing 20 at a time can create cardiovascular stimulation. This impact helps improve blood pressure, reducing pressure on the cardiovascular system at rest, according to Healthline .

Source: https://thanhnien.vn/4-loi-ich-suc-khoe-nho-squat-20-cai-moi-sang-185251016184811666.htm