Thirty squats a day can enhance the muscle strength of our lower limbs and give us a better sense of balance; Squat can enhance heart and lung function. Squat is recognized as a cardiotonic action. Step by step exercise will effectively enhance our cardiopulmonary function.
Before you start, you should stick to good habits, take your time, keep your legs shoulder-width apart, bend your back and stand up straight; Sit on your ass, or it will collapse; The calf and thigh bear 90 degrees, and the weight falls to the heel.
After practicing squat, the cardiopulmonary ability is improved, the hips and legs become strong, and the muscles of the hips and legs become developed and more powerful. These all belong to? Is it useful? The scope of. Obviously, it is impossible for a yogi to achieve all his goals at once.
And to achieve different fitness goals, training methods will be different. Therefore, before practicing squat, the exerciser should first know what his current fitness goal is, so as to judge whether the squat has been done after a period of time. Is it useful? .
Squat in situ, the main target muscles of exercise are gluteus and quadriceps femoris. People who don't exercise at ordinary times, because of the poor muscle strength and endurance of hips and legs, will soon feel tired even if they squat with their bare hands, accompanied by a growing sense of soreness.
Some people may find it easy and not tired to squat with their bare hands. Then, we might as well improve the quality of squat movements, and the requirements are as follows:
(1) Slow down when squatting, and control the squatting speed at 1 to 2 seconds.
(2) When squatting to the lowest position, at least the rear thigh should be parallel to the ground (low requirement) or the front thigh should be parallel to the ground (high requirement).
(3) When squatting to the lowest position, pause, such as 1 sec. If you want to increase the difficulty, the pause time can be longer.
(4) When you get up, stand up quickly, but when you reach the highest position, don't completely straighten your legs, bend your knees slightly, and don't stop to rest.
After the movement quality is improved, many novices will be very tired if they squat five or six times in each group with their bare hands. So for beginners, 30 freehand squats need to be divided into 5 to 6 groups to complete. The early stage (1 to about 2 months) will have an obvious effect on tightening the muscles of hips and legs and improving the strength of hips and legs.
However, after 1 to 2 months, due to the improvement of the body and the adaptation of the body, 30 squats each time? It's easy. If exercisers want to continue to achieve better training results, they must improve their training plans, otherwise? 30 squats each time? Will it become? Useless? .
30 squats each time? Whether it is useful or not, there is no definite formula for us to apply. In fact, the training effect is not only related to the main factors such as movement quality, load, number of groups and times, but also related to the rest between groups, training frequency, movement speed, movement sequence and other factors, and also related to the overall strength training plan, which is more complicated. Therefore, it is impossible to accurately explain when the expected effect can be achieved after practicing squat. From the experimental point of view, the training effect of beginners will improve quickly in the early stage.
However, one thing is certain: under the premise of scientific training, the more and longer squats are practiced, the better the training effect will be and the faster the effect will come.