If you are too lazy to go out to exercise, then choose squat. Squat can not only keep you out of the sun, but also achieve a good goal of stovepipe. Why not? Come and have a look with me.

What can you think of to lose weight without fitness equipment and fitness venues? However, all I can think of is squatting. Squat is good for your health, not only can you lose weight, but also can achieve the effect of fitness. Don't you try such a good way to lose weight and keep fit?

First of all, let me talk about what a squat is. Squat is an exercise method. It can not only exercise thigh muscles, but also cause great stimulation to the heart, which has obvious effect on improving heart function and adaptability. Squats mainly practice the strength of thighs and lower limbs, and quadriceps femoris, gluteus maximus, waist and other parts will also participate in exertion.

However, some beginners will feel uncomfortable after practicing squat, such as back pain, tenderness and redness behind the neck, even if the shoulder and neck are padded with sponge. Why is this happening? The main reason is incorrect movements, especially improper placement of barbells.

Practice method:

The first is standing, you can put a chair in front of you, or do it directly on the yoga mat without putting the table, with your head held high and your chest held high; Feet are shoulder width apart, feet are parallel, and toes are straight forward; The soles of the feet can also be separated by a certain angle, about 60 degrees, but the direction of the knees should be the same as that of the toes when squatting. Squat slowly until the angle between the legs is less than 90 degrees, but don't be persistent and relax, just about 70-80 degrees; Then stand up straight in front of your thighs until you stand up straight.

Doing this exercise every day can not only lose weight, but also improve the heart function of the body, enhance the strength of the legs and delay aging. Great for those babies who have limited space and don't want to buy other sports equipment.

Precautions:

Keep your upper body straight, you can lean forward slightly, but you can't bow your waist; 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 force, consciously let the hips exert force first; The whole process is kept at a constant speed, and the speed cannot be fast. This exercise is very exciting to the heart. People with bad heart and high blood pressure should consult a doctor before practicing.

For beginners, squatting is really a chore, which not only makes people feel uncomfortable, but also requires a high degree of concentration. However, squats can exercise almost all parts of the body, including calves, buttocks, abdomen, heart and lungs.

The strength of cardiopulmonary function will directly affect the consequences of anaerobic exercise, but you can't breathe accurately, and no matter how good the cardiopulmonary function is, it won't help. The large muscle groups in the legs are all moving and need more oxygen to support their work. So every time you inhale, you must have a depth. When you exhale, don't worry, exhale slowly and evenly. Suppose you can hold your breath when squatting under a heavy weight, maybe you can stick to the last movement, but only once, otherwise you will be deprived of oxygen, which will cause headaches, nausea and other symptoms.

Squat until the thighs are parallel to the ground or slightly lower. 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.

Don't put it down too fast or too low when squatting, otherwise it will easily damage joints such as knees and ankles. The reason why the barbell is put down quickly is that the supported muscles are too loose. The barbell is heavy, has a certain speed, will not get up, will not slip, and the knee will suddenly be oppressed by gravity.

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.

Correct squat exercise, perseverance will see good results. Squat can not only shape the legs, but also lift the hips to lose weight and make the body more beautiful. Sticking to it for more than 30 minutes every day can achieve the effect of burning fat well. Remember to exercise more if you want a better baby!