?w=640[/img]Reason #1: A Sexy Posterior
They say that an image makes 1000 words, so here is the first reason why all women should squat:
Reason #2: A Strong & Toned Body
Squats don’t work just your quads and glutes, but they also involve your hamstrings, your calves, your lower back and even your abs. They increase your testosterone level (in small quantities, of course) meaning that you will tone and develop your entire body. They will also improve your cardiovascular system preventing you from having a stroke, becoming obese or having other common health problems of our days.
Reason #3: You Will Burn More Fat
Just by simply performing this complex exercise with weights you will burn a good amount of calories, much more compared to other legs exercises such as the “legs extensions”. As we said earlier, squats help you develop overall muscle mass (don’t thing of a huge female bodybuilder but rather a fit & sexy girl) and muscles by definition burn more calories, even while at rest.
Reason #4: You Will Prevent Injuries
Squats not only strengthen your muscles, but also your joints and ligaments. They improve the balance and flexibility of your ankles, your knees, hips and back, thus reducing the risk of injuries.
Reason #5: Better Physical Shape and Performance
The squat is a functional exercise that will help you deal with the daily life challenges more easily. Besides this, it also improves physical shape and overall performance, helping you run faster and jump higher (in case you ever come across these challenges).
So there you go…five great reasons that we hope will convince you to include squats in all of your legs workouts!
About the Author: Craig Wilson is a Fitness enthusiast, Author and owner of Body-Buildin.com. You can visit his website for more interesting articles on various Fitness topics or you can Follow Him on Google Plus for useful tips and motivation.
Why Must Train leg?
Quote from StrongLifts 5x5
If you train in a commercial gym, you've probably noticed most gym go-ers don't train their legs. You might be the only one using the Power Rack for Squats and maybe you've seen guys with a huge upper-body but toothpick legs.
Popular excuses: "I run for my legs", "My legs are too big already", "Squats hurt my knees", ... Whatever the story, not training your legs is the biggest training mistake you can make. Here are 5 reasons you should train them.
1. More Muscle. You can find studies showing that Squats & Deadlifts increase the release of Growth Hormone & Testosterone more than any other exercise. These are natural muscle building hormones.
2. Bigger Upper-body. Squats & Deadlifts work your whole body, not just your legs. Quick examples of how they stimulate upper-body growth too:
Your arms squeeze the bar hard during heavy Squats & Deadlifts.
Your abs work hard at stabilizing the weight during Squats.
Your chest muscles tense hard during heavy Deadlifts.
If you can't train your upper-body because of an injury, you can prevent muscle loss in your upper-body by doing heavy Squats & Deadlifts.
3. More Strength. Stronger legs and core muscles will increase your strength on upper-body lifts and thus help upper-body muscle development. Quick examples of how Squats & Deadlifts can cause strength gains on your other lifts:
Leg drive matters on the Bench Press. Stronger legs means more leg drive and a bigger bench, and thus bigger muscles.
Squats & Deadlifts strengthen your legs & lower back. These muscles help you stay strong during the Overhead Press.
4. Symmetry. I know I'm preaching all the time you shouldn't care about what other people think, but a big upper-body with toothpick legs looks ridiculous. And it shows a lack of ...
5. ... Mental Strength. Here's the real reason why people don't train their legs: it's physically & mentally hard. That's why doing Squats and Deadlifts will build your mental endurance & character like no other exercise.
Running Doesn't Count! Running, cycling or soccer will never work your legs like Squats & Deadlifts do. Include both exercises in your routine and you'll see how you'll get better at sports and how your upper-body will improve.
wijet 发表于 2013-10-1 10:00 PM
我就在等练脚的... 谢谢楼主...
我怕自己乱乱练...脚会很粗
real.gigaleon 发表于 2013-10-2 05:44 AM
多谢支持
练脚最重要是姿势和发力点要对，不然很容易练到不对的地方或者伤到
wijet 发表于 2013-10-2 09:54 PM
楼主...根据你的video练的话...脚会变壮吗?
real.gigaleon 发表于 2013-10-2 10:23 PM
老实说,用身体重量脚的训练很难很难很难会变到很大只,是有办法,不过条件苛刻很多
我在video忘记拍脚的 ...
kent05 发表于 2013-10-2 11:40 PM
你是一边100多kg还是两边的总数?有系上gym belt吗? deadlift和squat要做多少sets和reps比较有效?
real.gigaleon 发表于 2013-10-3 02:04 PM
当然是总数100多
如果是一边100我身形应该不止这样了
我现在只能squat或deadlift三十多kg而已. 我真的怕我姿势做错, 虽然有参考youtube的 动作. 
你是跟stronglift 5x5的吗?kent05 发表于 2013-10-3 04:21 PM
能上到100多kg真的不简单. 我现在只能squat或deadlift三十多kg而已. 我真的怕我姿势做错, 虽然有参 ...
（我是女生）超级师妹 发表于 2013-10-5 12:17 AM
squat也会帮助thigh变小，对吗？
每天做100次squat已经很足够了？？ （我是女生）
Kevin0623 发表于 2013-10-5 12:53 PM
请问先做cardio才做leg workout效果会比较好吗？
real.gigaleon 发表于 2013-10-5 02:16 PM
你要减脂才会变小
squat会让你的脚,臀,腰变好看
real.gigaleon 发表于 2013-10-5 02:16 PM
先leg workout 再cardio效果才会好
超级师妹 发表于 2013-10-5 02:20 PM
可是squat会让臀变翘，然后thigh也会跟着一起变小，不是吗？
Kevin0623 发表于 2013-10-5 06:17 PM
那我能不能先做leg workout，然后abs workout，最后cardio?
real.gigaleon 发表于 2013-10-3 05:12 PM
5*5最重要就是这次成功了,下次无条件一边上2.5KG一直上一直上
姿势发力点最好找会的教你,我自己也走了 ...
kent05 发表于 2013-10-6 12:06 PM
deadlift的时候是把barbell完全放在地上再重新拉上去, 还是差不多动地的时候再拉的?
real.gigaleon 发表于 2013-10-7 04:05 PM
我个人是完全放在地上再拉
kent05 发表于 2013-10-11 01:52 PM
你做deadlift和squat之前有做拉伸的吗? 我都是热身(跑五分钟的trendmill)然后就直接健身了.
超级师妹 发表于 2013-10-5 12:17 AM
squat也会帮助thigh变小，对吗？
每天做100次squat已经很足够了？？ （我是女生）
gi3force 发表于 2013-10-15 01:09 PM
女生单单靠做squat，腿会比较不美
超级师妹 发表于 2013-10-15 02:46 PM
har
为什么一些人讲这样，一些人讲那样的。。
所以应该还有什么姿势，for女生的
gi3force 发表于 2013-10-15 07:38 PM
很简单，大腿有4大肌肉
你做squat罢了的话，你大部分只会用到前面两块
gi3force 发表于 2013-10-15 07:38 PM
很简单，大腿有4大肌肉
你做squat罢了的话，你大部分只会用到前面两块
超级师妹 发表于 2013-10-22 09:28 PM
跟你分享一下。。
昨天做了这个
gi3force 发表于 2013-10-22 09:52 PM
凡事都要一步一步来学阿，人家做运动酱久都会累，
你一个初学者当然不要硬硬跟阿，
超级师妹 发表于 2013-10-22 09:59 PM
其实我做运动已经有两个月了。。可能stamina还没有酱好咯。。之前把10分钟的HIIT加强到20分钟。。
我隔天 ...
gi3force 发表于 2013-10-22 10:22 PM
减肥做HIIT是对的。。HIIT最重要的地方，就是时间要控制得很准。。
这样，HIIT才更有效。。
超级师妹 发表于 2013-10-22 10:36 PM
我看到很多HIIT都是针对脚的哦。。
好像burpees, jumping jack, high knees,
gi3force 发表于 2013-10-22 10:42 PM
因为那些运动都牵涉到全身
HIIT和cardio差不多一样，不用两个一起做。。不过，看个人
超级师妹 发表于 2013-10-22 10:54 PM
啊哈哈
其实我是问 30分钟的low impact cardio - 就是movement比较慢的。。和15分钟HIIT - movement很 ...
看不没有做 发表于 2013-10-27 12:04 AM
请问下，腹肌，胸肌，和腿肌，哪个先练比较好呢？
还是顺序没有关系，谢谢
real.gigaleon 发表于 2013-10-28 01:22 PM
你是说一天内还是一个星期内
看不没有做 发表于 2013-10-28 06:52 PM
就一天内，
还有怎样增加肺活量，
因为我每次练到没有气，可是还是有力。
real.gigaleon 发表于 2013-10-30 04:27 PM
一天？
酱你只能做push up + pull up + situp +leg raises 4个一起做几下几下然后轮几组
gi3force 发表于 2013-10-15 07:38 PM
很简单，大腿有4大肌肉
你做squat罢了的话，你大部分只会用到前面两块
kent05 发表于 2013-11-4 06:39 PM
我看youtube教的stiff leg deadlift是放下的时候脚是直的, lower back不会很吃力吗?我都是做normal deadl ...
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