However, Dr. Lin Jian, director of the Sports Rehabilitation Department of Zhejiang Hospital, said that the so-called Asian Squat originated from the first kind of functional sports quality test method, and its so-called health benefits were only online speculation. "Asian Squat is not a traditional exercise method, and there is no clear research basis to support the health benefits mentioned on the Internet."
Where did the Asian Squat come from?
Buzzfeed, an American website, popularized "Asian Squat" to European and American netizens: the squatting posture with legs spread out and heels completely touching the ground, and the posture with heels tilted up is not counted. This squat posture is more comfortable, and the weight of the whole body is not concentrated on the toes and knees, but on the heels, giving the body more support.
"In fact,' Asian Squat' originated from the functional action screen (FMS) invented by Americans. This test method only contains seven movements, which is mainly used to evaluate the basic sports ability (flexibility and stability) of various people. " Director Lin said that although FMS was formed in the 1990s, it was only in the last year or two that it was put into practice in China. The first type of FMS is squat, which requires the tester to separate his feet from the left and right, straighten his arms, raise the round stick above his head to the maximum extent, and then slowly lower his body to complete the squat posture, and the heel cannot leave the ground during the whole process. For Europeans and Americans, the most difficult thing is that the heel can't leave the ground. Most Europeans and Americans can't do it, but Asians can do it easily. Gradually, this squatting posture is called "asian squat".
"Asian Squat" is not suitable for three types of people.
There is also a piece of data circulating on the Internet: there is also a study on the Internet: 100% of Asians can go to squat in Asia, while only 13.5% of Americans can. 13.5%, 9% are Asian, and the rest are yoga enthusiasts.
Is it really a racial advantage? Director Lin explained that squatting can reflect the flexibility and symmetry of hip, knee and ankle. Europeans are not as active as Asians, with thick muscles, stiff hips and ankles, and it is more difficult to squat, while Asians are more "convenient".
However, for a series of health benefits circulating on the Internet, such as "stretching thighs, exercising leg muscles and promoting digestion and defecation", Director Lin said that this statement is not supported by scientific basis. In fact, squatting posture has an impact on human blood circulation and blood pressure rise and fall, and at least three types of people are not suitable.
"The activity of hip and knee joints in the elderly is limited, and the center of gravity decreases when squatting, which will make the knee joint bear too much weight. Strenuous standing can also stimulate the blood pressure of the elderly, leading to unstable blood pressure. " Director Lin said that people with knee, hip and ankle injuries, lumbar disc herniation and low back pain are not suitable for this.
From the point of view of kinematics, Asian squat is not a traditional way of exercise. Even interested healthy young people should pay attention to avoid injury when squatting, and the time should not be too long. If there is pain, they should consult a doctor in time.
This squatting method has a fitness effect.
Squat is a whole-body exercise, and its basic action essentials are: feet together, whole body upright, center of gravity on the palm of your front foot, chest out and abdomen in, whole body relaxed, head can't lean back or tilt, legs together all the time, get up slowly after crouching completely, and so on.
There are two kinds of squats: regular squats and difficult squats:
1, regular exercise. Squat down in groups of 30 at a time, as many as possible. Fitness exercise time should be more than 15 minutes or feel hot or slightly sweaty. Of course, we should also pay attention to the squat practice step by step, and gradually increase the code. For example, we only squat 30 times for the first time, and then squat to 60 times in a few days, and then gradually increase the number of times. Perseverance, perseverance, will certainly be good for fitness.
2, difficulty training method. With the deepening of exercise, after the body can fully adapt, according to personal hobbies, we can consider increasing the difficulty of movement. That is to say, when squatting, the knee part can be gradually controlled within one's toes, with the purpose of stretching and exercising the whole spine to the maximum, including cervical, thoracic, lumbar and coccygeal vertebrae. It is also equivalent to meeting the requirement of squatting completely when the toes touch the wall. Breathing when squatting has also changed from natural breathing to deep breathing, that is, exhaling when squatting and inhaling when getting up, because deep breathing itself is a healthy exercise. If you take a deep breath, you can squat five to ten times to adjust your breath, or you can squat once. It is best to breathe through the nose, exhale through the nose, and breathe through the nose.
I don't have enough strength to do one-legged squats.
Many people have this feeling: it's okay to walk at ordinary times. When you go up and down the stairs, you will feel weak knees, feel severe pain, and dare not go up and down the stairs. In fact, this shows that your quadriceps is not strong enough, indicating that your feet are not strong enough. At this time, you need to do more leg strength training. I recommend that you often do one-legged squats.
One-legged squat is recommended because standing on one leg can not only enhance your sense of balance, but also stimulate and train more small muscle groups, promote muscle growth and develop better muscle strength. These benefits cannot be trained from daily movements.
It is best to hold a place with your hands, then lift one leg and support it with the other leg, then slowly squat down, stop after squatting to a certain extent, similar to the action of static squatting, try not to hold it with your hands. Adjust your body balance with your knee joint until your thigh trembles, and then do it with the other leg. This method includes squatting. In addition, because the body balance is adjusted through the knee joint, the tissues and muscles around the knee joint can be fully exercised to exercise the stability of the knee joint. It should be emphasized that if you find that your knee is uncomfortable, you'd better consult a doctor before practicing, because some knee injuries are not suitable for improvement by squatting, which must be remembered!