Squat down in groups of 30 at a time, as many as possible. Should the exercise time be 15-30 minutes, or "sweating is the most important"? Pay attention to step by step and gradually increase the number of yards, for example, only 30 squats for the first time, 60 squats for the second time, and gradually increase the number of times later. Squat slowly, pay attention to the word "slow", the slower the better. Why? Because generally speaking, in the process of squatting, when squatting to a certain angle, the muscles of the legs are exerting force. If it exceeds this angle, the thigh will automatically come down, and when it gets up, it will get up calmly. Often, the strength of many muscle groups in the leg will be empty. If you squat slowly, you can effectively improve the strength of all links of leg muscles. The thigh is gently undulating at any angle, and there is no feeling of getting up or down at once, which shows that every muscle group in the leg is working and exercise is effective.

What is the concept of "sweat is precious"? There are three ways for people to excrete wastes from their bodies: stool, urine and sweat. The composition of sweat is 98% water, and the remaining 2% is urea, uric acid and salt. Sweating can not only cool the human body, but more importantly, a lot of garbage, waste and even toxins in the human body are excreted through sweat glands. Therefore, proper sweating is like giving your body a general cleaning to make yourself clean.

In the process of slow squatting, you can add "deep breathing" and "fingers stretching and bending" to practice. The methods of "deep breathing" and "fingers stretching and bending" are described in detail in the related entry "squatting on the face"