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Every gym rat or fitness enthusiast has one motto, never skip leg day. Even though squat is a full body work out, it primarily works up most of the lower body muscles. It is considered as a core work out routine that anyone who wants to get fit or even become stronger should try.
Squats can be done using weights or even body weight. Apart from the regular squat routine, there are various squat variations that you can engage in to help improve results and built lower muscles further.
What Are the Benefits of Squats
1. You become stronger
As stated above squats works up the entire body. As a result, your whole body is likely to become stronger, and your energy levels will rise. An athletes performance is expected to improve as a result. Engaging in daily routines for non-athletes also becomes more natural because of the extra energy one has.
2. Squats can help you shed off extra fat.
Squats are also an excellent fat burning work out. It helps burn the extra calories and converts them into muscles. This tones up the body giving you a good look which is essential for your health and confidence in general.
3. You can get a flat stomach when you squat.
Do you want a well-toned stomach? Well, squats have been known to help tone up your core muscles. To squat easily, you have to tighten your core muscles and straighten your back repeatedly as you go up and down. Over time excess fat on your stomach is shed leaving you with a flat stomach.
4. Squatting straightens your posture.
Squats help to strengthen and straighten your back. Allowing you to have a better walking and sitting posture. Because having a bad posture is known to be a leading cause of backache, squats help you to avoid constant backaches.
How to Squat Properly with Correct Posture
A good number of people do not like squatting merely because they don’t know the proper squatting technique. To have a strong lower and upper body, you have to squat correctly.
Knowing the right technique has a lot of advantages, with avoiding life-threateningInjuries being the main one. Below we are going to show you the proper squatting technique step by step.
1. The starting position for squats is standing straight with your legs apart. Ensure that you will be comfortable and stable at the same time when you start going down. 2.Look forward, push out your chest and ensure that your back is always straight.
3.Slowly start going down as if you are going to sit. Ensure that your knees do not go in front of your toes.
4.When you reach an angle of 90 degrees slowly go up. 5.Repeat this severally until you get the right technique.
Which muscles are built when doing squats?
As stated above squats strengthens the lower and upper body muscles. Below are the muscles that are strengthened when squatting and how.
1. The Hamstring.
Hamstring muscle is found behind the thighs and precisely below the buttocks. They are attached to the knee and gluteus muscle. Hamstring muscles help in the movement of legs.
2. The Quadriceps.
Found on the thighs, a quadriceps is a group of four muscles namely the rectus femoris, vastus intermedius, vastus lateralis, and the vastus medialis. These muscles join the knee and hip joints.
3. Core muscles.
Core muscles are found on the stomach. They help to protect the stomach and other internal organs from any external damage. As you move up and down when squatting the core muscles are strengthened with every movement.
4. Gluteus maximus.
Popularly known as the buttocks, the gluteus maximus is the bodies largest and strongest muscle group. It helps in the movement of the hip and the body’s stability in general.
5. The back muscles.
Scientifically known as the erector spinae, back muscles are some of the most important muscle groups. They protect and strengthen the spinal cord protecting you from injuries.
What muscles do squats work without weights?
Using body weight is one of the best and easier ways to do squats. Squatting without weights helps in strengthening your glutes, core, quadriceps and the hamstring muscles. Apart from those muscles squatting strengthens your knee and hip joints.
Squatting is one of the most important workouts that everyone should try to strengthen your entire body. However, when doing squats ensure that you use the right technique. If you don’t know how to squat appropriately do not be afraid to ask for help from a professional fitness trainer.
If you are a beginner, always use weights that you can manage or use your body weight until you are comfortable and strong enough to use heavy weights.
Having strength training equipment at home is one of the best ideas to ensure that you don’t miss out on your strength training. However, you don’t have to stock up a whole gymnasium at home because it’s costly and, in most cases, you use only a few pieces of equipment. A home workout saves you time especially when you have a busy schedule.
In my case, I pay a visit to my gymnasium once in a while because I have collected all the necessary equipment that I need to work out at home. In this article, we’re going to look into the best home strength gaining equipment. So, keep reading to find out more about it.
1) Kettlebell A kettlebell is one of the most versatile equipment to have at home. Its popularity came from Russia where it was first used by bodybuilders to keep fit.
A kettlebell utilizes minimal space at your home and yet it’s one of the best and essential home training equipment. Apart from strength training, a kettlebell is also useful for cardiovascular exercises.
A kettlebell is useful in carrying out extensive exercises at home including;
• Kettlebell press
• Kettlebell pushups
• Jump squats
• Kettlebell swing
• Kettlebell jerk
• Kettlebell snatch
• Goblet squat
• Kettlebell front squat
• Overhead squat
• Turkish Getup
Kettlebell exercises are hard, but considering how fast the results follow, it’s worth every sweat.
The benefits of training using a kettlebell include:
• It develops whole body strength.
• Incorporates your strength with flexibility.
• Cuts the fat out fast.
• Requires minimal storage space and maintenance.
Kettlebells offer the most compared to any other workout equipment you can have at home. They can be used by a beginner or an advanced lifter to keep fit.
2) Weight Bench A weight bench lays down the foundation for most of your weight training at home. This makes it invaluable equipment to have at home.
Weight benches are available in different forms. Some are flat, and others are adjustable to accommodate decline and incline positions to facilitate more workouts.
A weight bench lets you lift weight safely, and it’s versatile enabling you to perform a lot of different exercises at home including:
• Chest press using barbell or dumbbells
• Seated shoulder press
• Barbell triceps press
• Bicep curls
• Leg extension
• Exercises for Abs
A weight press has the following benefits:
• They are versatile as they allow you to use different training equipment and carry out many workouts.
• They provide ample support to your back and core allowing you to lift weight safely.
Although standard weight benches are available in the market, it’s always better to choose a strong and stable one even if it’s slightly expensive, to ensure comfort and safety during your training.
3) Power TowerA power tower is one of the most beneficial strength training equipment. It’s a pull-up and dips station which allows you to build up strength or lose weight while using your body weight to train.
A power tower allows you to carry out the following exercises to strengthen your back, core muscles, biceps, triceps, chest, forearms, and shoulders:
• Leg Raise
• Knee Raise• Push-ups
• Pistol squats
The benefits of having a power tower as one of your home strength training equipment are:
• It’s versatile allowing you to carry out a lot of exercises focusing on different parts of your body.
• It’s perfect for both beginners and expert level workouts.
• It safe even when carrying out fast-paced exercises.
• Compact and easy to store.
If you’re looking for simple equipment which allows you to carry out all your training at home using a single station, then this is for you.
4) Home Gym A home gym or a multi gym is an all-in-one workout machine which allows you to perform a total body workout at the comfort of your home. They are perfect for carrying out all your strength training while focusing on a specific muscle group at a time.
The workouts that you can carry out on your home gym include:
• Bicep curls
• Triceps pushdowns
• Lateral raise
• Front Lift
• Leg press
• Leg extension
• Chest press
The benefits of a home gym include:
• Gives you a full body workout.
• Builds your strength and burns fat.
• Saves you money: Although home gyms are expensive, they save you a lot of money in the long run.
• Saves you time as you can do all your workouts at home.
• Offers total safety to work out alone as there’s no weight resting over your body.
Home training equipment is vital as we have seen in this article. They offer you years of strength training and weight loss at only a one time cost when buying them. They also save you time as you can carry all your workouts at home instead of running to and fro the gym.
The above equipment, i.e., Kettlebells, weight bench, power tower, and home gym are the best home strength training equipment as they are versatile and occupy small spaces at home. Always buy the one that fits you best for maximum benefits.
We got most common questions from our customers about the HARISON 407 heavy duty inversion table are “how long should I invert on this machine” and “how often should I use it?”. Today we will replies these questions in details to all of you. Let’s move on!
How Long Should I Hang on a 407 Inversion Table?
The answer is all up to you! Well, I don’t mean that you can decide how long you use it. I just mean that you should listen and respond to your body to gain the suitable duration. It is better to begin with 1-2 minutes per session and advance only as you feel comfortable. Keep in mind that frequency (inverting more often) is more important than duration (inverting for longer periods of time).
Over time, work up to 3-5 minutes or as long as it takes for your muscles to relax and release. While there is no predetermined time limit for using your inversion table, it’s important to listen and respond to your body and remember that inversion is about relaxation and enjoyment.
How Often Should I Invert on An Inversion Machine?
To achieve maximum results, we recommend routinely inverting with the inversion table several times a day. Inversion is a great morning wake-up or evening wind-down in preparation for a good night’s sleep. Incorporate inversion into your fitness routine as a way to recover from high impact, compressive, or rotational activities. Or use it simply as a go-to tool for occasional relief from back pain and tension.