1. Squat behind the neck
Open your legs side by side, then put your hands naturally in front of your body to breathe, keep your body squatting at a constant speed, and hold your knees with your hands. Try not to support your knees with your own hands, but do it with your own legs. It won't take long, 1 to 2 minutes.
squat
Similar to the posture of Zama step, that is, the knee joint is bent over 90 degrees, the thigh is balanced with the ground, and the squat is kept in a slow and stable state. Each group 10 times. Three or four groups at a time.
Squat down against the wall
This has a protective effect on the body, and it is much easier to squat, which is very suitable for recovered patients. We need to stand against the wall. Stay still after squatting, and the contact time can be extended slowly for 3 to 5 minutes, which can effectively protect the joints.
Squat with your legs together
Put your feet together, then let your knees bend slowly, and the back of your thighs and calves are tightly bonded together. Keep this action 1 for about 3 minutes.
In fact, to do any squat, you need to pay attention to step by step and persevere. Only in this way can you squat out of your body.
Squatting has many advantages. Here are some examples.
Can reduce the harm of sedentary.
People who sit in the office for a long time and often sit in the office generally have waist and shoulder diseases. For example, students have a class for 40 minutes. In order to be healthy, the school gives students time to rest and relax to exercise. During this period, you can do some squats, exercise your joints and relax your muscles.
Can exercise the muscles of the lower limbs.
We often see some people squatting with barbells in the gym, but they are actually exercising their lower bodies. If you do targeted exercise, you can promote the speed and explosiveness of the lower limbs, and you can also shape the perfect body shape and buttocks.
Can lubricate the joints of the body.
As long as you can regularly control the squat of the lower body, it is a good stretching exercise for joints and surrounding tissues, which enhances the flexibility of the knee joint and delays the aging of the joint.
You can lose weight.
Many weight-loss exercises will have a squat posture, because we will squeeze our abdomen when we squat, and? You need to use the strength of the waist, which will promote the burning and decomposition of surrounding fat and promote the digestion of the stomach. It is a very good way to lose weight. If you want to be healthy, just squat together.