It is aimed at the movement of muscles in various parts of the body and has a good stimulating effect on quadriceps femoris, shoulders, chest and thigh core muscles. At the same time, exercise the explosive force of gluteal muscle, hamstring muscle and triceps brachii during exercise, thus improving muscle strength and cardiopulmonary function. In the process of exercise, with the increase of exercise intensity, a lot of energy will be generated in the body, which will make the excess fat in the body burn to the maximum extent, so that the fat content in the body will gradually decrease and play a role in reducing fat. Squash activates the movement of the core muscle group, and the strength of the core muscle group is strengthened during the whole movement, so that the stability of our body will be improved and the damage in daily activities will be avoided.
In a word, squash plays such an important role in our health. How should we train squash?
Stand naturally, at a distance of 1 m from the exercise wall, the distance between your feet is the same width as your hips, and your toes are slightly apart. Hold the fitness ball in your chest with both hands, and bend your elbows close to your sides. Press the medicine ball hard and tighten the core muscles at the same time, so that your upper limb muscles can be contracted and stretched to the maximum extent. When exercising, keep your shoulders stable, squat down, push your heels hard and let your body stand up. Throw the ball to the wall with this explosive force, reaching a height of 3 meters, and then when the ball bounces back, catch it with your hand, slowly squat down, return to the original initial action, and practice the second action.
In training, some fitness partners are beginners in squash, so in choosing the weight, we should do what we can, first choose the lighter as a warm-up exercise, and then choose the heavier exercise with the continuous strengthening of our muscle strength. Here, Bian Xiao suggested starting with about 6 pounds. For the veteran, because the muscle strength has reached a certain level, you can choose a medicine ball of about 12 kg. It is suggested that the training intensity in sports should be done in 3 groups continuously, and each group should do 15 times.
Beginners can change the amount of exercise, adjust the weight of the ball, reduce or increase the number of training, and adjust the height of the throwing wall according to their actual situation. In short, they can do whatever they can. In the whole exercise process, we need to adjust our breathing to make the breathing rhythm even, so as to concentrate the strength of the whole body and exercise the muscles of the whole body better. When squatting, move slowly, take a deep breath, keep it well, and let your body move down.
Fitness friends take action from now on, and make squash your new fitness friend. With its participation, not only will your fitness time increase, but your fitness will also be more fashionable and interesting.