What is the strength of squat practice? "People get old when they are old, and the roots of trees get tired first." Squatting is a good exercise method. If you don't want to get old prematurely, you must make sure that your feet don't get old. The so-called "raising feet first, people with diligent legs will live longer", and paying attention to the health care of legs and feet can play a role in preventing and treating diseases and achieve the goal of health and longevity.

What is the power of squatting? 1 Squat is also called full squat. It is one of the most complicated movements in bodybuilding, and it is also an action of strength lifting competition. Squat has a strong stimulation to the whole lower limbs and trunk, and can exercise quadriceps femoris (rectus femoris, medial femoris, lateral femoris and medial femoris), gluteus maximus, biceps femoris, semitendinosus and semimembranous muscles, and also has a strong effect on erector spinae, piriformis, adductor, gluteus medius, gluteus minimus and calf muscles. In addition, squat has a positive impact on a series of physiological and biochemical reactions such as cardiopulmonary function, nerve regulation and hormone secretion, so practicing squat is a compulsory course for professional athletes and amateur bodybuilders.

Action process: put the barbell behind your neck, grab the barbell with both hands, stand up straight, look straight ahead, and separate your feet shoulder width apart. Bend your knees and squat slowly until your thighs are parallel to the ground or slightly below your knees. After holding, wait for quadriceps femoris to contract hard, and kick and stretch knees to recover. Action rhythm: squat for 2 -3 seconds, stay still 1-2 seconds, squat for 2 seconds.

Squat is a double joint action of stretching hip and knee, which can be divided into three stages: preparation posture, squat and squat.

1. Stand by. Beginners must first determine the exact location of barbell placement. Hold your head high and your back straight, but don't overstretch. After the scapula contracts, put the bar on the raised trapezius and deltoid muscles to adjust the balance. The weight of barbell is shared by four points, in which trapezius muscle bears most of the weight, and there is no need to pad sponge and other cushions. Even if the body is thin and the deltoid and trapezius muscles are weak, you can completely "eat heavy" without any discomfort such as pain. Raise your arms sideways and hold the crossbar with both hands to maintain stability. The heel is padded with a board or barbell about 3 cm thick. Because the total center of gravity of the human body and barbell moves backward after the shoulder is loaded, but the back can't lean forward. Only by raising the heel to passively move the center of gravity forward can we restore to a stable supporting state. The regained balance can also increase the force on quadriceps femoris when squatting. After the barbell is lifted, adjust the position of your feet. The distance between feet is generally shoulder width, and the adductor muscle is too stressed and developed, which is not conducive to beauty and life. Your feet should be in a natural position with an angle of 30 to 45 degrees. The barbell placed on the cervical spine will cause pain, and it will also form a chest bow and waist movement, strengthen the tension of the back muscles, straighten the limbs and straighten the back.

Step two, squat. When you are ready, take a deep breath, bend your knees slowly and control your squat. When squatting, the knee joint is in the same direction as the toe, and the thigh is parallel to the ground or slightly lower than the knee. If the hip falls to the ankle joint, the squat is too low and unnecessary, which is easy to cause joint injuries such as knees and ankles. The speed of squatting should not be too fast. We should master the rhythm, at least the speed of squatting should not be faster than the speed of squatting. Because there is an obvious time effect after muscle stretching, the longer the time, the more muscle strength decreases and the less muscle strength decreases. Therefore, the weight that a weightlifter can lift immediately after squatting may not be lifted after a long pause after squatting. The reason is that he immediately squatted down and stretched with gluteal muscles and quadriceps femoris, which increased muscle elasticity and enhanced muscle strength. The requirements of bodybuilding are different. Squat down to a minimum of 1-2 seconds, and then squat down again. Although the squat weight is smaller, the actual stress on the lower limb muscles has not decreased, which is relatively safer.

Squat. The most valuable squat exercise is the squat stage, where attention is focused on the legs, and the legs are full and hard, while exhaling. Hold your head up. Imagine kicking your legs hard and pushing your head up, instead of lifting your hips first and then straightening your waist. During the whole squat process, the center of gravity should be stable and the feet should not move. After the body stands upright, the four legs continue to exert force and contract extremely, so that the knee joint keeps the hyperextension trend of 1-2 seconds.

It is very important to protect and help when practicing squats. There are mainly two ways: "holding the waist" and "holding the bar". Waist: Behind the practitioner, stand in the same direction, put your hands around the waist of the practitioner and squat together. Grip: Stand in front of or behind the exerciser and hold the barbell with the palms of both hands up.

Beginners use the weight 15-20RM to experience the action first, and start to do what they can, and don't blindly increase the weight. Practitioners should be cautious in the absence of protection and help. When resting between groups, walk around to avoid congestion of lower limbs. In addition, the weight of barbell is transferred from the back to the lower limbs during squat. To improve the weight of squat, the strength of muscles in related parts also needs to be strengthened.

What strength does squat practice 2 squat training

No need to spend money, no need for equipment and venues, as long as it is convenient, at home, in the company office, in the park, as long as there is a foothold; No matter how busy people are, they only need 5~ 15 minutes of practice every day if they want to be healthy.

Because the foot is farthest from the heart, the process of blood flowing from the heart to the toes is also relatively long, which is prone to peripheral circulation disorder, leading to insufficient blood supply; Some metabolic wastes and toxins may accumulate in the feet, producing some toxins, causing arthritis and pathological changes of some organs.

The ancients often soaked their feet, massaged the soles of their feet with their hands, and walked every day, which led qi and blood to their feet. As long as fresh blood can be led to their feet to make their blood flow smoothly, they can take away the metabolic waste accumulated on their feet, transport it to the kidneys and excrete it.

The principle that squatting exercises can strengthen the body.

When a person squats, his body becomes three folds, the squeezed blood vessels contract, and qi and blood rush to the blood vessels that are not squeezed all over the body, forcing them to expand and swell; As soon as a person stands up, the whole body's qi and blood will rush to the originally squeezed blood vessels, filling them with blood.

In this reciprocating movement of qi and blood, like washing a bottle, the whole body blood vessels are washed repeatedly, softening blood vessels, accelerating blood circulation and metabolism in the body and activating the immune system.

Functions and benefits of squat exercise

1, powerful 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 inactive, the bones will become fragile and calcium will be lost to the blood. Moreover, it will accumulate in the kidney and bladder, resulting in dysuria and bacterial reproduction and other adverse consequences. Therefore, using and moving joints frequently is the key to staying young forever.

2, 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.

3, can improve blood vessel function

It can dilate arterioles and arterioles, reduce the peripheral resistance of the heart, improve the elasticity of arterioles and arterioles and effectively reduce blood pressure.

4, can reduce blood fat

Squat exercise can stimulate the meridian system, enhance the transport function of spleen meridian, promote the decomposition of atherosclerotic plaque on blood vessel wall, reduce blood viscosity, promote lipid metabolism, improve blood vessel elasticity, effectively prevent atherosclerosis, and is of great significance to prevent cardiovascular and cerebrovascular accidents.

5, can promote metabolism

Squat movement mainly relies on the flexion and extension of legs to support the body weight above the trunk. When squatting, the weight of the body depresses the blood vessels in the leg muscles, accelerating the venous blood flow of the lower limbs to the heart; When the body gets up, it reduces the pressure of weight on the muscles of the lower limbs, and the arterial blood pumped by the heart quickly enters the lower limbs. Squat repeatedly, get up and squat again, just like a "pump" to speed up blood circulation and metabolism.

6, the weight loss effect is obvious

Squat can consume a lot of calories and can lose excess fat, especially the fat accumulated on the buttocks and thighs.

In addition, squeezing the abdomen when squatting promotes the burning and decomposition of fat around abdominal organs and reduces fat accumulation; It can also stimulate the digestion of gastrointestinal food and promote the secretion of digestive enzymes.

7. Exercise can relax the spirit.

You can put aside your troubles, put down the pressure of life, relax your spirit, adjust your mood, increase the fun of life, and be good for your physical and mental health.

Action essentials

The correct posture should be from the beginning to the end of the action, the trunk should be kept straight from the head to the waist, and the hips should be pursed back.

Starting posture: the whole body is relaxed, the legs are separated, slightly wider than the shoulders (or shoulder width), and stand naturally; The direction of toes is basically an inverted figure, which is based on the direction of the second toe of the foot; When squatting, the direction of the knee should be on the extension line of the second toe, which is more natural and effortless.

End posture: Kneel until the thighs are parallel to the ground (depending on physical strength, the elderly or beginners can take a half squat or 1/4 squat first); When you squat completely, the pause can exercise your muscles best.

Posture when standing: The key point when standing is to feel the whole sole pressing down on the ground and stand upright.

Squat speed: the squat speed is about 5 seconds 1 time (physical strength, better comfort), and it is best to slow down deliberately when squatting.

Breathing method: while squatting, inhale; Stand up and exhale.

Practice times: pay attention to what you can do, step by step, 1 day for more than 30 times; People who are weak start to do less, and those who have physical strength can do more.

How often do squats: If you want to stay healthy or burn fat, you should exercise every day.

Action 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.