First, the benefits of doing squat exercise
1 can improve vascular function. Squatting can dilate arterioles and arterioles of lower limbs, reduce the peripheral resistance of the heart, improve the elasticity of arterioles and arterioles, and effectively lower blood pressure.
2, can strengthen joints and bones. Squatting can enhance the flexibility of the knee joint and delay the aging of the knee joint.
3. Promote metabolism. Squat movement accelerates the venous blood flow of lower limbs to the heart, strengthens blood circulation, increases the amount of blood flowing back to the heart, and effectively improves the blood supply and metabolism of myocardium.
4, you can fully exercise the muscles around the knee-thigh joint. Doing squats often can enhance muscle strength, and the strength of legs can also be enhanced, which can effectively prevent falling and make you more relaxed when walking.
5, can delay the decline of the brain. Strengthen the activity ability of legs, strengthen contact with the outside world, and feel full of vitality.
Second, the disadvantages of doing squats
1, knee injury. Squat can exercise leg strength, keep fit and lose weight, but wrong posture and blind load will lead to knee injury. The knee joint cannot be adducted. Do not lock your knees when standing. This will put pressure on joints and bones, and long-term training will wear them out.
2, leading to myolysis. If you don't exercise for a long time, sudden excessive exercise will cause muscle damage, lead to muscle dissolution, release a lot of myoglobin and some enzymes, and cause soy sauce urine. If not treated in time, it will lead to acute renal failure and even death.
3, do squats, the posture is very harsh. Keep your upper body straight, but lean forward slightly without bowing; When squatting, the knee joint should try not to exceed the toes; Keep the knee joint always forward, in the same direction as the toes, and don't bend or shake; When exerting strength, consciously let the hips exert strength first; The whole process is kept at a constant speed. This exercise is very exciting to the heart. People with bad heart and high blood pressure should consult a doctor before practicing.
Extended data
The classification and practice time of squats are as follows:
1, squat-practice time 1-5 minutes.
Lean your back and waist against the wall, or hold the railing with your hands, which can break down your body weight and make squat training easy.
2, squat-practice time is 30 seconds-1minute.
Place your feet on the ground and lift your heels off the ground. Bend your knees, sink your torso, and press your thighs against your calves. Squats are difficult, so don't be too reluctant to practice for the first time.
3, squat-practice time 30 seconds-1minute.
Heel squat is just the opposite of squatting, that is, the heel falls to the ground, the arch of the foot can also land, and the forefoot is suspended, that is, two-thirds of the back of the sole touches the ground. Because the forefoot is suspended, the center of gravity of the body moves backward, and it is easy to lean back if you don't master it well, so you should pay attention to safety in the first practice.
4, bow and arrow squat-practice time is 1-5 minutes.
The left foot is on the ground and the right foot is in a squat state. When squatting, the body weight falls on the right foot, and the foot is changed every 30 seconds or so to change the stress on both feet.
5, gossip squat-practice time is 1-5 minutes.
Bagua Squat evolved from Tai Chi Squat, that is, the lower limbs of Tai Chi Squat were put together and changed to separate. Feet are shoulder-width apart and parallel to each other. Knees are bent less than 90 degrees, hips are not twisted left and right, and the distance from the ground is less than 10 cm. It's easier to squat in gossip than in Tai Chi.
Baidu encyclopedia-squat
People's network-squatting can also exercise.
People's Daily Online-15-year-old girl suspected of squatting 100 times and then died suddenly! Pay attention to five points to avoid damage.