The correct posture of squatting.
Open your legs in parallel, with the distance between your feet being three soles, and then squat down, with your toes parallel and forward, and don't curl outward.
Knees should be propped out, knees should not exceed toes, and thighs should be parallel to the ground. At the same time, the buttocks shrink forward and the buttocks are not prominent. This can make the crotch arc, commonly known as round crotch.
Pull back with your chest, not your chest, your chest should be flat and your back should be round.
You can hold your hands on your chest, such as holding a ball. Virtual spirit is strong, the head is propped up, and a line is hung above the head.
This is the basic requirement of Ma Ping. It's not easy to stand for a long time at first. It's good to stand for five minutes, but the important thing is to stick to it. Standing for half an hour has achieved something.
"Horse stance just look" has three stages: standing still, standing still and standing empty. One-legged stance is an empty stage. It means standing in the standard action of "ma bu" or horse stance just look, the figure is still, but the center of gravity is all moved to one foot, and the other foot can be lifted freely.
So just keep your feet on the ground, and you will get better after a long exercise.
Supplement: Your feet are shoulder width or three and a half feet.
North shaolin's Siping horse requires a distance of four feet, while some sects of Nanquan require narrow horses (feet and shoulders wide).
The exercise parts of wide horse and narrow horse are different, and the movements of narrow horse are relatively difficult, especially in low and narrow positions. It is easy to have problems of hip syncope and chest thrusting, and the movements are not easy to standardize.
If the action is wrong, of course, you can't exercise yourself, and you may even get hurt. It is more appropriate to stride for the first training, three feet or three and a half feet.
What are the benefits of squatting?
Enhance leg strength
Crouching posture requires that the back of the body is straight, the center of gravity is pressed down, and the thighs are parallel to the ground. At this time, the total weight of the body will be reduced to the legs. When I first started practicing, I was prone to leg trembling, backache and so on. As long as you persist in this period, you will find that your leg muscles are more and more developed and your leg strength is constantly strengthening.
Improve balance ability
Squat posture is not to let you stand there, but to let you really blend in. At this time you need to master the balance and center of gravity of your body. The man who can squat "ma bu" or "ma bu" is very steady, and the general push and pull won't shake him at all. Of course, in this process, the brain area where you master balance is constantly exercised, and your body's balance ability will become better and better.
Cultivate endurance and toughness
As mentioned earlier, in the early stage of squatting, you may have various difficult situations because of physical discomfort. But as long as you stick to it and overcome all kinds of physical discomfort, you will find that you are more resilient now than before. Of course, squatting is not a group fight like ball games. It requires you to overcome loneliness, physical difficulties, and persevere with endurance and toughness. Of course, you can constantly adjust the time intensity of squatting according to your actual situation in practice.
improve capabilities
Squat stance can effectively improve sexual ability and improve the quality of sexual life. For men, squatting can enhance the muscle strength of waist, abdomen and pelvis. Effective exercise of waist and abdomen muscles contributes to supportive posture; Increased muscle strength in the pelvic position can promote erection. For women, squatting horse stance can make the muscles of pelvis and perineum contract, accelerate the blood circulation of pelvis, enhance the congestion sensitivity of sexual organs, and help to enhance women's pleasure in sexual life.
lose weight
Squat posture needs to tighten the muscles of the whole body, especially the legs and waist and abdomen, which can help burn fat in these parts and consume excess energy. Stick to practice, leg muscles can become more compact, and excess fat will be dumped, thus achieving the effect of slimming. Especially for girls with thighs, try squatting and stovepipe.
What are the precautions for squatting?
Squat posture is a basic skill of Wushu and a good way to exercise leg strength and body stability. Pay special attention to the exercise of leg static strength. The specific method is to open your legs, shoulder width apart, and your feet are parallel to the front.
Strictly speaking, thighs should be parallel to the ground. Hold your chest, raise your head, bend over, raise your hands horizontally in front of you and look forward. However, it is difficult to reach the action standard at first, so you can relax the requirements at the beginning of practice and strictly follow the action essentials when you get used to it. Squat posture requires very high endurance of leg muscles. It is recommended to warm up before squatting to prevent cramps. Controlling the amount of exercise is more complicated.
It involves many aspects, including your physical condition, maximum heart rate reserve, vital capacity, muscle endurance and so on, which is difficult for non-professionals to control accurately. Because you are only doing a single squat, the intensity and amount of exercise can't be great, so the control of the amount can be quantified by yourself, but the most important principle is to be based on your own physical condition, not reckless and gradual.
The above are the relevant precautions about squatting posture. Be sure to master the foundation when squatting. Only by mastering the most basic things can we exercise the best results. It is very important to pay attention to stability and stability when squatting and standing. If you don't ask about squatting, you can't do it. This gesture will certainly not succeed.
Is squatting horse stance just to treat kidney deficiency?
Is squatting horse stance just to treat kidney deficiency?
This makes sense, because squatting "horse stance just look" or "horse stance just look" can regulate the du meridian, which is actually a general fitness method and belongs to the systematic regulation of qi and blood.
Generally, people who practice martial arts squat "horse stance just look" in order to adjust the "spirit", complete the training of qi and blood regulation and spiritual cultivation, and exercise the control of ideas and consciousness. Squatting "horse stance just look" will make human internal organs get special exercise, improve their functions, balance qi and blood in the body, fill internal qi and enhance endocrine function. So squatting "horse stance just look" is helpful to treat kidney deficiency!
Squat standing posture is very particular, otherwise it will not achieve good results. I suggest you find a good martial arts teacher to teach you to squat and stand, otherwise the effect will be very small.
The benefits of squatting.
1, the advantages of "ma bu" or horse stance just look are: strengthening physique, improving endurance, strengthening waist and legs, concentrating and keeping fit.
2, a good horse stance just look can strengthen the kidney and waist, strengthen the muscles and qi, and adjust the spirit.
3, squatting posture makes the lower plate stable, well balanced, not easy to be pushed down, pulled down, and fell, and can also improve the fighting ability of the chest and abdomen.
It can also cultivate people's ability and patience.
5, can exercise leg muscle strength.
How to exercise for kidney deficiency
yoga
Yoga, which originated in India, is an ancient and effective method of self-cultivation. Modern people's impression of yoga is mainly a way for women to lose weight. In fact, yoga is not only effective for women to cultivate self-cultivation and lose weight, but also plays a great role in men's health and kidneys. Now NBA superstars often exercise through yoga, which shows that yoga is not only a woman's patent. Yoga can achieve the effect of tonifying kidney by regulating body and mind, improving blood environment and promoting endocrine coordination. Remind that yoga should be studied by a professional yoga teacher, not by self-study, otherwise it will damage your health.
jogging
Jogging is an aerobic exercise, which has a strong attraction in modern cities. Jogging can not only exercise people's cardiopulmonary function, but also drive the activities of various joints during running, thus achieving the effect of strengthening the waist and tonifying the kidney. At the same time, jogging will consume calories and accelerate the consumption of body fat, thus reducing the burden on the kidneys and achieving the purpose of tonifying the kidneys. It should be noted that when jogging, the posture should be correct, step by step and persistent. Don't overdo it or give up halfway. At the same time, you should choose a place with a large green area when jogging, and don't do it in foggy days.