Sitting for a long time affects the weakness of hip muscles and fears that the whole body will suffer.
Dan Giordano, an American physiotherapist, warned that no weekend exercise can offset five days of sedentary. After working in an office for five years, the muscles of the buttocks may begin to weaken, which comes down to two points: insufficient blood flow and the way most people sit still. To make matters worse, once the gluteus maximus (gluteus maximus) is inactive, the strength of the gluteus maximus will affect pelvic stability, pelvic rotation and core muscles, even the spine and whole body of the human body.
The way 90% people sit for a long time, the pelvis will rotate forward, putting pressure on the spine. Because sitting for a few hours at a time will not activate the buttocks, it will lead to the loss of strength of the buttocks muscles, and even become slack and drooping, which may also cause muscle atrophy after a long time.
Sitting at a desk for a long time, the blood flow is motionless, which may affect the muscles. Keeping your legs in a static sitting position for a long time is more likely to lead to decreased blood flow and stiff blood vessels.
Solve sedentary gluteal muscle decline
1. Stand up and walk for 30 seconds.
Giordano suggested that you need to get up and walk. If it's only 30 seconds, it's very important to keep your blood flowing and your muscles as active as possible. Get up every half hour. If possible, walk for 15 minutes, even better if you can walk for 30 minutes.
Work standing up
If there is any desk to stand on, in Scandinavia, Sweden, which is listed as the happiest region in the world by the United Nations, 90% of office workers work standing. Studies have shown that the act of standing up can improve productivity and greatly reduce the incidence of obesity, heart disease and type 2 diabetes.
Use the * * * wheel
* * * Drum is a cylindrical * * * fitting. Using this prop can help you and relieve muscle tension, which is very common among athletes and important for office workers. You might as well use the wheel every day and do the body part for 30 seconds.
Long-term lack of exercise and having to sit for a long time every day lead to poor circulation in the lower body, which leads to obesity. The probability of obesity in the buttocks and legs of office workers is 80%. Don't be a fluffy person, just exercise your hips regularly and you can say goodbye to your hips. And if you want to practice ass, supermodels are famous, and squat is recommended unanimously. The benefits of squat, in addition to practicing buttocks, can also strengthen thighs, flatten abdomen and shape sexy vest line. Squat is not only the king of exercising core muscles, but also a slimming method with high CP value.
Chen Yuxuan, the super coach of squat, is doing "the strongest butt squat exercise in history! According to the book "Practicing the lower body is equal to slimming the whole body", squat is actually the principle of squatting, and it is a kind of movement in which the three joints of hip joint, knee joint and ankle joint move at the same time, so the muscle groups covering the three joints will start, which will drive the muscles of the lower body to start the core to stabilize and create greater body energy output.
Squatting like this can avoid sports injuries.
When practicing at home, pay special attention to the wrong posture that is easy to appear, and repeatedly check the following four basic squats:
It's not eight, and the knee is not pinched.
Knees should not exceed toes.
The center of gravity is evenly distributed on the soles of the feet, which is the premise of balancing the body.
Starting from the hip joint, focus on the hip, squat backwards with the strength of thighs and hips (feel a chair behind you), don't deliberately lean forward and don't bend over.
Want to practice ass, supermodels are famous, and squat is unanimously recommended.