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How Many Squats A Day Should I Do For Better Results Quickly

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How many squats a day

A squat is a strength-training exercise in which the student lowers their hips from a standing position and then stands back up. During a squat descent, the hip and knee joints flex while the ankle joint dorsiflexion; when standing up, the hip and knee joints lengthen while the ankle joint plantarflexes.

5 types of squats for a daily squat workout

1. Squat basics

Basic squats

This is squatting holy grail. You’ll be in terrific shape as you work your way through this list if you master this core move. This is a good squat workout at home.

  1. Begin by standing with your feet shoulder-width apart, toes slightly out, and arms at your sides.
  2. Begin to bend your knees and hinge at the hips, seating back as if you’re about to sit down and letting your arms raised in front of you. Make sure your knees aren’t bending inward and your back is upright.
  3. Stop when your thighs are parallel to the ground and return to the starting position by pushing up through your heels.

2. Squat against the wall

squat against the wall

A wall squat will provide extra assistance if you have knee or hip difficulties. A beginner squat schedule should include this type of squats.

  1. Stand against a wall with your back to it and your feet about 12 inches away from it.
  2. Bend your knees and drop into a squat, keeping your back pinned to the wall the entire time.
  3. When your thighs are parallel to the ground, come to a complete stop. To begin, push up through your heels.

3. Squat to the side

squat to the side

It’s critical to exercise in all planes of motion, which includes not only front and back but also side to side.

  1. Begin with your arms down at your sides and your feet shoulder-width apart.
  2. Begin to bend your knees and hinge at the hips, stepping your right foot out to the side and raising your arms to a comfortable posture in front of you.
  3. Stand up and step your left foot to meet your right when your thighs are parallel to the ground.
  4. Rep with your left foot stepping out and your right foot meeting it.

4. Squat with only one leg

One legged squatA single-leg squat is not to be confused with a pistol squat; it is just a squat on one leg. The key distinction is that the free leg does not have to be parallel to the ground in a single-leg squat.

  1. Begin by standing with your feet together and arms outstretched in front of you.
  2. Squat down as far as you can on your right leg, stopping when your right thigh is parallel to the ground. Lift your left leg off the ground in front of you and squat down as far as you can on your right leg.
  3. Switch legs after standing up.

5. Squat with your arms above your head

squats exercisesAn overhead squat needs more stability, suppleness, and flexibility than a standard squat because the weight is held above your head.

  1. Stand with your toes pointed out and your feet wider than shoulder-width apart. With a wide grip, hold a barbell or a ball above your head.
  2. Sit back into your hips, allowing your thighs to slide just past parallel to the ground while keeping your chest and head up.
  3. To get back to where you started, drive through your heels.

How many squats should I do?

There is no magic number for how many squats you should perform in a day; it all depends on your personal goals. If you’re new to squatting, strive for three sets of 12-15 reps of at least one squat style. Starting with a few days of practice every week is a good place to start.

How many squats to see results?

First, Jim White, a personal trainer, and ACSM exercise physiologist points out that there is no official magic amount of squats that would guarantee benefits. Most trainers, however, agree on the same optimum beginning point: squatting two to three times per week for three to five sets of eight to 12 reps.

Precautions for squats at home

Before you begin squatting, make sure you’ve warmed up. Loosen your muscles, expand your range of motion, and assist prevent injury by doing at least 10 minutes of exercise and 5 minutes of stretching.

The number of squats you should do is determined entirely by your fitness level, not by your gender. Before adding more reps or weight, be aware of your limits and make sure your form is sound.

Squats are a fantastic exercise with various health benefits, but they aren’t the be-all and end-all. The best effects come from incorporating them into a full-body training routine – as well as consuming the right foods in the right amounts.

During the squats, if you feel any discomfort then stop it then and there. Don’t put yourself above your limits. Squat workouts won’t work if you do 100 on one day and sleep on the rest day. Steady consistency is the key to everything.

About the author

David is a blogger for over 15 years now and writes on health and wellness. The articles are focused to give extensive information about the subject.

David is a blogger for over 15 years now and writes on health and wellness. The articles are focused to give extensive information about the subject.

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Health & Wellness

Say Goodbye to Double Chin: 8 Effective Double Chin Exercises

Are you troubled by the appearance of a double chin? You’re not alone. Many people struggle with excess fat under the chin, which can be caused by various factors.

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double chin exercise

Are you troubled by the appearance of a double chin? You’re not alone. Many people struggle with excess fat under the chin, which can be caused by various factors. Fortunately, there are effective exercises you can incorporate into your routine to target and reduce double chin. In this article, we’ll explore 8 double chin exercises that can help you achieve a more defined jawline and regain your confidence.

Why double chin occur?

Double chin occurs when excess fat accumulates under the chin and around the neck area. This can be caused by various factors such as weight gain, genetics, aging, or poor posture. Additionally, a lack of muscle tone in the chin and neck area can contribute to the appearance of a double chin.

Can I reduce my double chin naturally?

Yes, double chin can be reduced naturally through various methods such as regular exercise targeting the muscles in the chin and neck area, maintaining a healthy diet to manage weight and reduce overall body fat, improving posture to prevent sagging skin under the chin, and staying hydrated to promote skin elasticity. Additionally, lifestyle changes such as quitting smoking and reducing alcohol consumption can also contribute to reducing double chin naturally. While results may vary for each individual, consistent efforts towards a healthy lifestyle can help minimize the appearance of double chin over time.

8 Double chin exercies

Neck Stretches:

forward neck stretchesNeck stretches are beneficial for relieving tension and stiffness in the neck muscles, which can contribute to the appearance of a double chin. Incorporating neck stretches into your daily routine can help improve neck flexibility and posture, ultimately reducing the prominence of a double chin over time.

  1. Sit or stand with your back straight and shoulders relaxed.
  2. Slowly tilt your head to one side, bringing your ear towards your shoulder.
  3. Hold the stretch for 15-30 seconds, feeling a gentle stretch along the side of your neck.
  4. Repeat the stretch on the opposite side, tilting your head in the opposite direction.
  5. You can also perform a forward neck stretch by gently lowering your chin towards your chest, feeling a stretch along the back of your neck.
  6. Hold each stretch for 15-30 seconds and repeat as needed to relieve tension in the neck muscles.

Chin Lifts:

Chin lifts are effective for toning the muscles in the chin and neck area, helping to reduce the appearance of a double chin and promoting a more defined jawline.

  1. Sit or stand with your back straight and shoulders relaxed.
  2. Tilt your head back, looking up towards the ceiling.
  3. Keep your lips closed but relaxed.
  4. Feel a stretch in the muscles under your chin and in the front of your neck.
  5. Hold this position for a few seconds, then slowly return to the starting position.
  6. Repeat the exercise several times, aiming for 10-15 repetitions per set.

Jaw Jut:

jaw jut facial exerciseJaw juts are an effective exercise for targeting the muscles in the lower jaw and neck area, which can help improve jawline definition and reduce the appearance of a double chin.

  1. Sit or stand with your back straight and shoulders relaxed.
  2. Tilt your head back slightly.
  3. Push your lower jaw forward until you feel a stretch in the muscles under your chin.
  4. Hold the position for a few seconds, then slowly return to the starting position.
  5. Repeat the exercise several times, aiming for 10-15 repetitions per set.

Tongue Press:

Tongue press exercise helps strengthen the muscles in the chin and neck area, contributing to reducing the appearance of a double chin when performed regularly.

  1. Sit or stand with your back straight and shoulders relaxed.
  2. Close your mouth and press your tongue against the roof of your mouth as firmly as possible.
  3. Hold this position for 5-10 seconds, then release.
  4. Repeat the exercise for 10-15 repetitions per set.

Fish Face:

fish face exerciseThe Fish Face exercise targets the muscles in your cheeks and can help tone and firm the area, reducing the appearance of a double chin over time.

  1. Sit or stand with your back straight and shoulders relaxed.
  2. Pucker your lips together, making an exaggerated fish-like face.
  3. Hold this position for a few seconds, feeling the muscles in your cheeks and jaw engage.
  4. Relax your face and return to the starting position.
  5. Repeat the exercise several times, aiming for 10-15 repetitions per set.

Platysma Exercise:

platysma exercise for double chin

Source:Quora

Platysma exercises target the platysma muscle, which runs from the jawline down to the collarbone. Strengthening this muscle can help improve the appearance of the neck and jawline, reducing the appearance of a double chin.

  1. Sit or stand with your back straight and shoulders relaxed.
  2. Begin by tilting your head back slightly.
  3. Tighten the muscles in your neck and jaw, as if you were trying to push your lower jaw forward.
  4. Hold this contraction for a few seconds, then relax.
  5. Repeat the exercise several times, aiming for 10-15 repetitions per set.

Neck Rolls:

neck rolls exerciseNeck rolls help to stretch and strengthen the muscles in the neck and can aid in reducing tension and promoting better posture. Perform several repetitions in each direction for best results.

  1. Sit or stand with your back straight and shoulders relaxed.
  2. Slowly tilt your head to one side, bringing your ear towards your shoulder.
  3. Gently roll your head forward, bringing your chin towards your chest.
  4. Continue the motion by rolling your head to the opposite side, bringing your other ear towards your other shoulder.
  5. Finally, roll your head back to the starting position.
  6. Repeat the motion in the opposite direction, starting with the other side.

Chin Tucks:

chin tucksChin tucks are an effective exercise for strengthening the muscles in the front of the neck and can help reduce the appearance of a double chin over time.

  1. Sit or stand with your back straight and shoulders relaxed.
  2. Gently tuck your chin towards your chest, keeping your head level.
  3. Hold the position for a few seconds, then slowly return to the starting position.
  4. Repeat the exercise several times, aiming for 10-15 repetitions per set.

Read more: 5 Best Exercises To Get Strong Defined Jawline

Are there any treatments for double chin removal?

Yes, there are several treatments available for double chin removal, ranging from non-invasive procedures to surgical options. Some of the most common treatments include:

  1. Kybella (deoxycholic acid) injections: Kybella is an FDA-approved injectable treatment that can effectively reduce submental fat, the fat beneath the chin. It works by destroying fat cells, leading to a noticeable reduction in the appearance of a double chin.
  2. CoolSculpting (cryolipolysis): CoolSculpting is a non-invasive procedure that uses controlled cooling to freeze and eliminate fat cells. It can be used to target and reduce stubborn fat deposits, including those responsible for a double chin.
  3. Liposuction: Liposuction is a surgical procedure that involves the removal of excess fat through suction. It can be performed on the chin and neck area to remove submental fat and redefine the jawline.
  4. Neck lift surgery: For individuals with excess skin and sagging tissues contributing to the appearance of a double chin, a neck lift surgery may be recommended. This surgical procedure involves tightening the skin and underlying muscles of the neck to create a smoother, more defined jawline.
  5. Ultherapy: Ultherapy is a non-invasive treatment that uses ultrasound energy to stimulate collagen production and tighten the skin. It can be used to improve the appearance of sagging skin and mild to moderate skin laxity in the neck area.

It’s essential to consult with a qualified healthcare professional to determine the most suitable treatment option based on individual goals, preferences, and medical history.

Can chewing gum help reduce double chin?

Chewing gum has been suggested to enhance chewing and swallowing functions, as indicated by findings from a 2018 research study. However, contrary to popular belief, it does not contribute to the development of a more defined jawline. A separate study conducted in 2019 revealed that chewing gum primarily strengthens muscles in the tongue and cheeks, rather than impacting the jawline’s appearance.

Conclusion

Incorporating these 8 double chin exercises into your daily routine can help strengthen and tone the muscles in your chin and neck, leading to a more defined jawline and reduced double chin. Remember to perform these exercises consistently and combine them with a healthy diet and lifestyle for the best results. Say goodbye to your double chin and hello to a more confident you!

References:

  1. Mayo Clinic. https://www.mayoclinic.org/
  2. Healthline. https://www.healthline.com/
  3. Harvard Health Publishing. https://www.health.harvard.edu/
  4. American Council on Exercise. https://www.acefitness.org/

About the author

Alisha George
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Health & Wellness

Low Porosity Hair: Important Things You Need To Know

Low porosity hair poses unique challenges in hair care due to its reduced ability to absorb moisture and hair care products effectively.

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Low porosity hair poses unique challenges in hair care due to its reduced ability to absorb moisture and hair care products effectively. Understanding the intricacies of low porosity hair and implementing specialized care techniques are essential for maintaining healthy, hydrated locks. In this comprehensive guide, we delve into the nuances of low porosity hair and provide detailed insights and actionable tips for effective management.

Understanding Hair Porosity:

Hair porosity refers to the hair shaft’s ability to absorb and retain moisture, as well as hair care products. Low porosity hair is characterized by tightly packed cuticles that create a barrier, preventing moisture from penetrating the hair shaft. This structural characteristic makes it challenging for individuals with low porosity hair to maintain adequate hydration levels and necessitates a targeted approach to hair care.

Identifying Low Porosity Hair:

Recognizing the signs of low porosity hair is crucial for tailoring an effective hair care regimen:

  1. Float Test: Placing a strand of hair in a bowl of water allows individuals to observe its buoyancy. If the hair floats on the surface for an extended period, it likely has low porosity.
  2. low porosity hair test- float testSpray Test: Spraying water onto the hair and observing how it interacts with the strands can provide insights into the hair’s porosity level. Low porosity hair tends to repel water, resulting in beads of water forming on the surface rather than being absorbed.

low porosity hair spray testBy understanding these indicators, individuals can accurately assess their hair porosity and adjust their hair care routine accordingly.

Low Porosity Hair Care Tips:

Managing low porosity hair requires a strategic approach to optimize moisture retention and promote overall hair health:

1. Regular Clarification:

Due to the tendency of low porosity hair to accumulate product buildup, it is essential to clarify the hair and scalp regularly. Using a clarifying shampoo removes residue and allows for better penetration of moisture and hair care products.

2. Prioritize Moisture:

Hydrating low porosity hair is essential for maintaining its health and vitality. Opt for lightweight, water-based products that can penetrate the hair shaft effectively and provide lasting moisture.

3. Choose Lightweight Oils:

Selecting oils that are easily absorbed by low porosity hair ensures optimal nourishment without weighing down the strands. Look for lightweight oils such as argan oil or grapeseed oil to moisturize and soften the hair.

4. Deep Condition with Heat:

Deep conditioning treatments are beneficial for low porosity hair, but heat is often necessary to facilitate product penetration. Use a steamer, thermal cap, or hooded dryer to open the hair cuticle and allow conditioning agents to penetrate deeply.

5. Embrace Humectants:

Humectants such as honey, glycerin, and aloe vera are excellent additions to a low porosity hair care routine. These ingredients attract moisture from the environment and help to retain it within the hair shaft, ensuring long-lasting hydration.

By incorporating these tips into their hair care routine, individuals with low porosity hair can overcome the challenges associated with moisture retention and achieve healthy, hydrated locks.

Final words

Low porosity hair presents unique challenges in hair care, but with the right approach, it can be effectively managed. By understanding the characteristics of low porosity hair and implementing tailored care techniques, individuals can optimize moisture retention and promote overall hair health. Embrace these tips and embark on a journey to master the art of low porosity hair care for vibrant, resilient locks.

About the author

Alisha George
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Health & Wellness

Rosemary Leaves For Hair: Benefits and How To Use It

Rosemary has long been cherished for its medicinal properties, transcending culinary uses to become a staple in hair care. In this guide, we delve into the myriad benefits of rosemary leaves and oil for hair health.

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rosemary for hair

For centuries, rosemary has been celebrated for its medicinal properties, and its benefits extend beyond the kitchen to the realm of hair care. In this comprehensive guide, we’ll explore the wonders of rosemary leaves and oil for hair health, revealing their potential to promote growth, thickness, and overall scalp wellness.

Benefits of rosemary leaves

rosemary leaves for hair1. Stimulates Hair Growth:

Rosemary leaves contain compounds like carnosic acid and rosmarinic acid, which have been found to stimulate hair follicles, encouraging hair growth and increasing hair density. Regular use of rosemary-infused products or rosemary oil can promote the growth of new hair strands and prevent hair loss.

2. Enhances Scalp Health:

The antimicrobial properties of rosemary oil make it effective in combating scalp conditions like dandruff, itching, and inflammation. By applying rosemary oil to the scalp, it helps maintain a healthy scalp environment, thereby promoting optimal conditions for hair growth.

3. Strengthens Strands:

Rosemary oil is rich in antioxidants, which help strengthen hair strands from the roots to the tips. This reduces hair breakage and split ends, resulting in stronger, healthier hair overall. Regular use of rosemary oil can improve the resilience of hair fibers, making them less prone to damage.

4. Improves Circulation:

Massaging the scalp with rosemary oil improves blood circulation in the scalp area. This increased blood flow delivers essential nutrients and oxygen to the hair follicles, promoting hair growth and nourishment. Improved circulation also helps in removing toxins from the scalp, further enhancing hair health.

5. Boosts Shine and Manageability:

Rosemary oil acts as a natural conditioner for the hair, leaving it soft, smooth, and shiny. Its moisturizing properties help hydrate the hair strands, making them more manageable and less prone to frizz. Regular use of rosemary oil can impart a healthy sheen to the hair, enhancing its overall appearance.

These benefits make rosemary leaves and oil valuable additions to any hair care routine, offering a natural and effective way to promote hair growth, scalp health, and overall hair vitality. If you dont have resemary leaves at home, you can also try curry leaves for your hair to strengthen your hair.

Does rosemary oil work on regrowing hair?

Rosemary is believed to have properties that may promote hair growth and improve scalp health. While some studies suggest that rosemary oil may have potential benefits for hair growth, more research is needed to confirm its effectiveness. Additionally, individual results may vary, and it’s essential to consult with a healthcare professional for personalized advice regarding hair regrowth.

How to use rosemary leaves and oil for hair:

rosemary oil for hair1. Rosemary Tea Rinse:

Steep dried rosemary leaves in hot water for 30 minutes, then strain and use the infusion as a final hair rinse after shampooing. This promotes scalp health and adds shine to the hair.

2. Rosemary Oil Scalp Massage:

Mix a few drops of rosemary essential oil with a carrier oil such as coconut or olive oil. Massage the blend into the scalp in gentle, circular motions, then leave it on for at least 30 minutes before shampooing. This stimulates hair growth and nourishes the scalp.

3. Rosemary Oil Hair Mask:

Combine rosemary oil with other hair-nourishing ingredients such as honey, yogurt, or avocado to create a hydrating hair mask. Apply the mask to damp hair, focusing on the roots and ends, and leave it on for 30 minutes before rinsing thoroughly.

Conclusion

Rosemary leaves and oil offer a natural and effective solution for addressing various hair concerns, from promoting growth to improving scalp health and enhancing shine. By incorporating rosemary into your hair care routine, you can harness the power of this versatile herb to achieve strong, healthy, and beautiful hair.

References:

https://www.sciencedirect.com/science/article/pii/S2468227622001302
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5156446/

About the author

Charlotte
Charlotte

Charlotte is a health, beauty and wellness blogger and a mother of two, who lives between India and London

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