As long as the squatting method is correct and the amplitude is appropriate, all kinds of squatting postures can play a role in health preservation.
Squat is good for the whole body.
Squat can reduce fat accumulation, exercise muscles such as thighs, calves, waist and abdomen, and enhance the flexibility and symmetry of the human body. Correct squatting posture has many promoting effects on health.
1. Reduce sedentary injuries.
Doing squats after sitting for a long time can move joints, relax muscles and improve balance ability, thus reducing the harm of sitting for a long time.
2. Treat stomach trouble.
Squatting helps to treat stomach diseases, and if it can be persisted for a long time, it even has the magical effect of keeping healthy and longevity. If you eat too much, this is also a good way to help you digest quickly.
It's good for the heart.
When squatting, it is beneficial to smooth blood flow and relatively abundant cardiopulmonary blood flow, which can alleviate arteriosclerosis, reduce blood lipid and reduce the incidence of coronary heart disease and stroke; Squatting can also expand the range of activities of the chest and lungs and improve our cardiopulmonary function.
4. Lubricate the joints.
Squat posture is a good stretching exercise for the tissues around the joints, especially for the knee joint and hip joint, through regular folding of the lower limbs.
5. Promote blood circulation.
From the perspective of traditional Chinese medicine, lower limbs and feet are the root of essence and the storage of qi and blood. Through exercise, the stronger our lower limbs are, the stronger our heart will be. Only when the blood circulation of the lower limbs is good can the blood of the distal limbs be pushed back to the heart, so that the qi and blood of the whole body can run smoothly and will not stagnate in the lower limbs. The blood vessels of the lower limbs are unobstructed and the tendons and veins are nourished, so there is a saying that "qi travels in blood, and blood travels in wind and goes out by itself".
6. Prevent and improve impotence.
Men often squat, which can strengthen the strength of waist muscles and is not easy to get tired. The exercise of male pelvic muscles can also increase the blood supply of the whole pelvis and male reproductive organs and improve male sexual function.
7. Exercise lower limb muscles.
Targeted squat exercises can enhance the stability of knee joint and muscle strength of lower limbs, thus promoting the improvement of speed, explosiveness and endurance, and can also exercise thighs and buttocks.
Basic static squat
Beggars crouch down to prevent stomach trouble.
Simply put, squatting means squatting with your hands on your knees, trying to squat behind your ass but not landing, and keeping your waist, back and head in a straight line as much as possible. Close your mouth when inhaling and open your mouth slightly when exhaling. The specific steps are as follows:
Step 1: After eating, find a wall, preferably a comfortable cushion (not too soft).
Step 2: Stand in front of the wall, bend your knees, squat down, keep your back straight and lean against the wall or mat. The lady put her feet together and knelt down. Men's feet are slightly apart (not together), so they can relax their crotch without clamping. The difference between men and women must pay attention to this detail.
Step 3: Shake hands and naturally put them on your knees to relax.
Step 4: the head should be upright, the top of the head should be in a straight line with the vulva, the bottom should be off the ground, and the calf should be pressed.
Squat: protect the knee joint.
The back and lumbosacral part lean on the back of the chair, and the buttocks remain below the knees, and remain motionless after squatting. Exercise time can be gradually extended, preferably 2-4 minutes, which can protect the knee joint.
Toe squatting to protect kidney
The forefoot touches the ground and the heel is lifted off the ground. Bend your knees and press your thighs against your calves for 30 seconds to 1 min.
When tiptoeing, the inside of the forefoot and the big toe of the foot play a supporting role, while the kidney meridian of Foot Shaoyin, liver meridian of Foot Jueyin and spleen meridian of Foot Taiyin pass through here, and stimulating the Yin San of Foot can warm the kidney yang. However, due to the difficulty of exercise, half a minute is enough to avoid stretching or cramping for too long.
Bow and squat detoxification
The exerciser's left foot and right foot are pointed to the ground, in a squat state, and his legs are lunged. Put your weight between your feet and your legs.
Squat down, put your arms around your knees, and then go straight ahead. In this way, you will force yourself to mobilize the strength of your waist because of insufficient knee flexion and extension. In other words, it is to force the waist to "walk". When the waist becomes the driving force of walking, qi and blood can unconsciously gather in the small belly. If you keep practicing like this for a period of time every day, your navel and waist will feel very comfortable.
Reminder: You need to hold your chest and abdomen in any squat, keep your upper body straight and your knees stand on tiptoe. In addition, keeping any posture for too long will hurt your body, as will squatting. Be sure to get up slowly to avoid dizziness and instability.