Related reading? Why do you want to do squats? First of all, it can promote the growth of whole body muscles.

Exercising the leg facing the sun can promote the secretion of testosterone and make your muscles grow faster, not only the leg muscles, but also the muscles of the whole body. You can see someone doing strength training in the gym. When they don't join leg training, it is effective, but not obvious. However, after adding leg training, the muscle growth effect of the whole body is very obvious.

Second, improve cardiopulmonary function.

Squat can be called a trump card for practicing thighs. It can stimulate the heart and lungs while exercising thigh muscles, which has obvious effect on improving heart and lung function. Indirectly improve running performance and enhance running endurance.

Third, improve the stability of the body.

Legs are the foundation of human body. In the past, others practiced acrobatics and said that the waist and horse are one, that is, you need strong leg strength to stand up and not fall easily. Let your center of gravity be more stable when running!

Fourth, delay aging.

Squat can strengthen the body, dilate arterioles and arterioles, reduce the peripheral resistance of the heart, improve the elasticity of arterioles and arterioles, and effectively reduce blood pressure. Promote good blood circulation throughout the body and delay aging. It can be said that squatting is the energy of youth. Engine? .

Five, strong joints and bones

Squatting can enhance the range of motion of waist, hip, knee and ankle, enhance the flexibility of knee joint and delay the aging of joint. If the joints are not active, the bones will become fragile, and calcium will be lost to the blood and accumulated in the kidneys and bladder, leading to dysuria and bacterial reproduction. Therefore, regular use and exercise of joints is the key to staying young forever. Strengthen joints and avoid running injuries!

Sixth, it can enhance muscle strength

Regular squat exercises can enhance muscle strength, especially the muscle strength of lower limbs; The leg strength is enhanced, which can effectively prevent falling. When you walk, you will feel relaxed and full of energy. If human muscles are used moderately, they will be more developed, but if they are abandoned or overused, they will degenerate. Enhance sports performance and improve running performance!

Exercise time and intensity

It can be determined according to your own situation. Exercise for 5 ~ 15 minutes each time, usually 1 time or 2 ~ 3 times a day. In terms of exercise time, squatting leisurely for 5 minutes is equivalent to walking 1 hour and kneeling for 20 minutes, which is a time-saving aerobic exercise.

As for the amount of exercise, you can control it yourself. After every activity, I will have a little asthma, and my pulse is within 1 minute, so I feel very comfortable all over. If you exceed this limit, you will feel tired all over, which is not good for your health. The most effective squat is full squat, slowly, 3 to 5 minutes a day; If you can't do a full squat at first, then start with a half squat or even a 1/4 squat. As long as you persist, you will succeed.

Special instructions:

When practicing the squat pose for the first time, the number of times should be controlled within 10 ~ 20 times, which generally will not cause muscle pain. For people with weak constitution, they can be adjusted according to their own situation.

How to do a standard squat;

First of all, the core of correct squat is balance. Don't try to squat until your thighs are parallel to the ground for the first time. Slowly, every squat is deeper. It takes time to teach your muscles to complete this complicated movement.

Practice with the help of the wall:

1. Face the wall and look up. Your chin, chest and toes should all touch the wall in front of you. The included angle between toes should be 45 degrees outward. Stand slightly wider than your shoulders, then raise your arms over your shoulders, about ear height. Then look up, which can help you bend your back, open your chest and slightly hook your toes, which can force you to put all your weight on your heels.

2. Start to squat like sitting down, a little deeper at a time, ensure that your chest is parallel to the wall, and push your hips back as much as possible, but at the same time pay attention to your chest being parallel to the wall.

3. When you squat slowly, tighten your abdominal muscles, keep your toes slightly off the ground, and step on the ground with your heels. Try to squat down until you can just touch the surface of the stool. Then squat down and push your hips forward.

If you can't squat down to the position we are talking about, try to widen the distance between your feet and ensure that the included angle between your toes is 45 degrees.

5. Squat down and look at the ceiling. If you start looking down, it will lower your chest position and put more unnecessary pressure on your lower back.

After a period of wall training, you can get rid of wall training. Remember some key points. Look straight ahead, hold your head high, keep your hips down, and keep your knees above your toes. Keep your abdomen tight when squatting. ?

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