Malaysia Fitness

Fast Weight Loss 201- SQUAT EXERCISES FOR WEIGHT LOSS PART 1

Whatever your goal is,weight loss,muscle building ,sport conditioning etc, squat will come into your routine in a certain point. What so great about squat?Why everyone is promoting squat?Build muscle DO SQUAT, lose weight DO SQUAT .Holy cow ,SQUAT will be busy running all over the place!Joke aside lets get serious.

Whatever your goal is,weight loss,muscle building ,sport conditioning etc, squat will come into your routine in a certain point. What so great about squat?Why everyone is promoting squat?Build muscle DO SQUAT, lose weight DO SQUAT .Holy cow ,SQUAT will be busy running all over the place!Joke aside lets get serious.In today’s article we will be talking about what is squat and its anatomy.

THE RESEARCH PROVEN RESULT,BODY WEIGHT SQUAT HELP YOU LOSE WEIGHT AND IMPROVE SPORT PERFORMANCE.

“The 8-wk body mass-based squat training significantly decreased percent body fat (4.2%) and significantly increased the lean body mass (2.7%), muscle thickness (3.2%)”

-journal of sports science & medicine.

In order to not overwhelm your brain with lots of new data input,this article will be divided into 4 post and scheduled post date on:

  1. What Is Squat and Anatomy (2/6/2016)
  2. Proper Squat Movement (4/6/2016)
  3. Squat movement dysfunction and how to fix them (6/6/2016)
  4. Squat Exercises for Weight Loss (8/6/2016)

What  Is Squat?

Squat is considered one of the greatest exercises to improve the quality of life, because of its efficiency in  recruiting multiple muscle groups in a single maneuver.Squat is a compound exercise that primarily focus on our lower body  muscles such as quadriceps femoris, hip extensors, hip adductors, hip abductors, and triceps surae. In addition, to proper execute the squat movement ,a wide range of supporting muscles (including the abdominals, erector spinae, trapezius, rhomboids, and many others) needed to facilitate postural stabilization of the trunk.DO NOT PANIC with all the scientific term.I have included some photos for you to identify where are those muscles located at.

The Squat Anatomy

  1. Hip Extensors -The Hip Extensor muscles are located in the buttocks region of the body and posterior thigh. There are four primary muscles in this region and their names are the Gluteus Maximus, Semimembranosus, Semitendinosus and Biceps Femoris Long Head.

    Hip Extensors -The Hip Extensor muscles are located in the buttocks region of the body and posterior thigh. There are four primary muscles in this region and their names are the Gluteus Maximus, Semimembranosus, Semitendinosus and Biceps Femoris Long Head.
    photo credited to aqspeed.com

The Main Function of Hip Extensors –  One of their main functions is to raise you up from a crouched position as seen in Figures 2a and 2b.

The Main Function of Hip Extensors - One of their main functions is to raise you up from a crouched position as seen in
Photo credited to aqspeed.com

2. Hip Adductors & Hip Abductors – Read carefully on these 2 different terms. ADDuctors and ABDuctors. Both are different. ADDuctors is the inner thigh of our legs , and ABDuctors is the outer thigh .

 Hip Adductors & Hip Abductors - Read carefully on these 2 different terms. ADDuctors and ABDuctors.Both are different. ADDuctors is the inner thigh of our legs , and ABDuctors is the outer thigh .
Photo credited to sequencewiz.org

3. Triceps Surae -The triceps surae  is a pair of muscles located at the calf – the two-headed gastrocnemius and the soleus.

 Triceps Surae -The triceps surae is a pair of muscles located at the calf - the two-headed gastrocnemius and the soleus.
Photo creditted to slideplayer.com

4. Abdominals – Abdominal also what we generally called “six packs”.Well,it is more complicated then just the name itself. Abdominals consist of ,external abdominal oblique,internal abdominal oblique,transversus abdominus, rectus abdmoninis and tendinous inscriptions.

Photo credited to http://pulpbits.net/4-abdominal-muscle-anatomy-diagram/oblique-abdominals-function/
Photo credited to pulpbits.net

5. Erector Spinae – The erector spinae or spinal erectors is a set of muscles that straighten and rotate the back. –wikipedia

the function of erector spinae in squat
Photo credited to en.wikipedia.org

6. Trapezius – Its functions are to move the scapulae and support the arm.

Photo credited to wikipedia.org
Photo credited to wikipedia.org

7. Rhomboids-The rhomboid major helps to hold the scapula (and thus the upper limb) onto the ribcage.

Photo credited tp https://en.wikipedia.org/wiki/Rhomboid_muscles
Photo credited to en.wikipedia.org

Scapula: The primary function of the scapula is to attach the upper arm to the thorax, or trunk of the body. This connection stabilizes the arm and provides for arm movement at the shoulder.

what is scapula

Alright, that’s it for today,have a good read and digest the information above.See you on part 2 🙂 Happy Squatting.

how to get slim legs

  1. How to Get Firm Legs and Butt – Fast! Effective and Simple!
  2. Training for your legs & lower body: thighs, butt (glutes)

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