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, reducing sedentary injury
Squatting after sitting for a long time can move joints, relax muscles and improve balance ability, thus reducing the harm to the body caused by sitting for a long time.
Step 2 treat stomach trouble
Some health books have introduced beggars squatting to help treat stomach diseases. If you can persist for a long time, it even has the magical effect of health and longevity. If you eat too much, it is also a good way to help you digest quickly.
3. It's good for the heart
When people squat, it is beneficial to smooth blood flow, relatively abundant cardiopulmonary blood flow, relieve arteriosclerosis, reduce blood lipid and reduce the incidence of coronary heart disease and stroke; Squatting can also increase the range of motion of the chest and lungs, thus improving our cardiopulmonary function.
Step 4 lose weight
Squat exercise can also consume fat, so it is also a good way to lose weight, especially in the waist, buttocks, abdomen and legs.
Step 5 lubricate joints
Squat posture is a good stretching exercise for the tissues around joints, especially for knee joints and hip joints, through regular folding of lower limbs.
6. Exercise lower limb muscles
Doing targeted squat exercises can enhance the stability of the knee joint and the muscle strength of the lower limbs, thus promoting the improvement of speed, explosiveness and endurance, as well as bodybuilding thighs and buttocks.
Different squatting postures have different effects.
Although it is only a simple squat, there are several kinds of squats.
1, basic static squat
Beggars crouch.
It is a squat method that many people admire, especially after meals. He once said: "As long as you persist, you will benefit endlessly." To put it simply, the beggar squats with his hands on his knees, his ass squats as far as possible without touching the ground, his waist, back and head are in a straight line as far as possible, he shuts up when inhaling and opens his mouth slightly when exhaling. The specific steps are as follows:
Step 1: Find a wall after dinner (be careful not to be too cold), and it is best to find a comfortable cushion (not too soft).
Step 2: Stand in front of the wall, kneel down with 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), and they bend their knees and squat down, so that they will not clamp the crotch and can relax the crotch. The difference between men and women, we must pay attention to this detail.
Step 3: Stick Confucius' handprint with both hands and naturally put it on your knees to relax your body and mind.
Step 4: Keep the head upright, the acupoints on the top of the head are in a straight line, and the butt is off the ground and pressed on the calf.
Precautions:
Every time you squat for about fifteen minutes or more, your eyes should be restrained, your thoughts should be absorbed, you should concentrate on squatting, and you should not think while squatting, let alone talk to people or play mobile phones. If you have gastrointestinal peristalsis such as burping and farting when squatting, it is the best effect for beggars to squat. If the polluted air drops, it will naturally fart. Don't bear it. It's normal for your feet to feel numb when squatting, but it won't be after a long time, and it will increase your strength and dredge the meridians. Squatting for fifteen minutes after meals, combined with slow menstruation, is very suitable for health preservation. This method is simple, but the effect is remarkable. The important thing is to stick to it and there will be miracles.
Sit down in the chair.
Back and lumbosacral rest on the back of the chair, hips are not lower than knees, and stay still after squatting. The practice time can be gradually extended, preferably 2-4 minutes, which can protect the knee joint.
Toe squat
Put your feet on the ground and lift your heels off the ground. Bend your knees and press your thighs against your calves for 30 seconds-1min.
Squats can keep you healthy.
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 and tonify kidney yang. However, due to the difficulty of movement, if you persist for too long, half a minute is enough to avoid strain or cramp.
Squat in lunge
The exerciser steps out with his left foot, touches the ground with his right foot squatting on his toes, and lunges with his legs. Put your weight between your feet and change your left and right feet every 30 seconds.
Hip is the main switch of the six meridians in the leg, and it is also a bridge connecting qi and blood in the upper jiao and qi and blood in the lower jiao. It is the most vulnerable to cold, dampness and blood stasis, which can be said to be the biggest poison nest of the human body. Once the toxin accumulates too much, it may lead to cold hands and feet, menstrual blood clots, uterine fibroids, and even infertility and early menopause. When lunging, it will be applied to the buttocks muscles, thus achieving the effect of detoxification of the buttocks.
2, advanced version: squatting
Squat down to lose weight and recuperate gynecological diseases
Squat down, put your arms around your knees, and then go straight ahead. Doing so will force yourself to mobilize the strength of the waist because of insufficient knee flexion and extension. In other words, it is forced to let the waist "go". When the waist becomes the driving force of walking, qi and blood can unconsciously gather in the abdomen. If you practice this for a period of time every day, your navel and waist will feel very comfortable.
Kidney-qi is the foundation of life, and it is known as "kidney governs life". Because the hard part is at the waist, the most direct function of this movement is to exercise what Chinese medicine calls the "kidney house"-the waist. In addition, after qi and blood are guided here, it will begin to impact and repair the lesions. Therefore, squatting can obviously improve stomach cold, constipation, prostate diseases, gynecological diseases and andrology diseases.
Precautions:
To do any squat, you need to hold your chest and abdomen, keep your upper body straight, and align your knees with your toes. In addition, keeping any posture for too long is harmful to health, as is squatting. Be sure to get up slowly to avoid dizziness and instability.