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What are the functions and benefits of squatting?
What are the functions and benefits of squatting?

What are the functions and benefits of squat exercise? The biggest function of this kind of food is to improve the physical condition and understand the essence of food. If you insist on eating, its functions and benefits will be more obvious. Do you understand the function and benefits of squat exercises?

What are the functions and benefits of squats? 1 What are the functions and benefits of squats?

1, powerful joints and bones

Squatting can enhance the range of motion of waist, hip, knee and ankle, enhance the flexibility of knee joint and delay the aging of joint. If the joints are inactive, the bones will become fragile, and calcium will be lost to the blood and accumulated in the kidneys and bladder, leading to dysuria and bacterial reproduction.

2, can enhance muscle strength

Regular squat exercises can enhance muscle strength, especially the muscle strength of lower limbs; The leg strength is enhanced, which can effectively prevent falling. When you walk, you will feel relaxed and full of energy. If human muscles are used moderately, they will be more developed, but if they are abandoned or overused, they will degenerate.

3, can improve blood vessel function

It can dilate arterioles and arterioles, reduce the peripheral resistance of the heart, improve the elasticity of arterioles and arterioles, and effectively reduce blood pressure.

4, can reduce blood fat

Squat exercise can stimulate the meridian system, enhance the transport function of spleen meridian, promote the decomposition of atherosclerotic plaque on blood vessel wall, reduce blood viscosity, triglyceride and low-density lipoprotein in blood, increase high-density lipoprotein, promote lipid metabolism, improve blood vessel elasticity and effectively prevent atherosclerosis, which is of great significance to prevent cardiovascular and cerebrovascular accidents.

5, can promote metabolism

Squat movement mainly relies on the flexion and extension of legs to support the body weight above the trunk; When squatting, the weight of the body depresses the blood vessels in the leg muscles, accelerating the venous blood flow of the lower limbs to the heart; When the body gets up, it reduces the pressure of weight on the muscles of the lower limbs, and the arterial blood pumped by the heart quickly enters the lower limbs. Squat repeatedly, get up and squat again, just like a "pump" to speed up blood circulation and metabolism.

6, the weight loss effect is obvious

Squat can consume a lot of calories and lose excess fat, especially the fat accumulated on the buttocks and thighs; In addition, when squatting, the abdomen is squeezed, which promotes the burning and decomposition of fat around abdominal organs, reduces the accumulation of fat, and also stimulates the digestion of food in the gastrointestinal tract and promotes the secretion of digestive enzymes.

7. Exercise can relax the spirit.

You can put aside your troubles, put down the pressure of life, relax your spirit, adjust your mood, increase the fun of life, and be good for your physical and mental health.

Action essentials

The correct posture should be from the beginning to the end of the action, the trunk should be kept straight from the head to the waist, and the hips should be pursed back.

Starting posture: the whole body is relaxed, the legs are separated, slightly wider than the shoulders (or shoulder width), and stand naturally; The direction of toes is basically an inverted figure, which is based on the direction of the second toe of the foot; When squatting, the direction of the knee should be on the extension line of the second toe, which is more natural and effortless.

End posture: Kneel until the thighs are parallel to the ground (depending on physical strength, the elderly or beginners can take a half squat or 1/4 squat first); When you squat completely, the pause can exercise your muscles best.

Posture when standing: The key point when standing is to feel the whole sole pressing down on the ground and stand upright.

Squat speed: 1 time. The speed (time) of squatting is about 5 seconds (depending on physical strength, it is comfortable). When it comes to squatting, it is best to slow down deliberately.

Breathing method: while squatting, inhale; Stand up and exhale.

Practice times: pay attention to what you can do, step by step, 1 day for more than 30 times; People who are weak start to do less, and those who have physical strength can do more.

How often do squats: If you want to stay healthy or burn fat, you should exercise every day.

Exercise time and intensity

It can be determined according to your own situation. Exercise for 5 ~ 15 minutes each time, usually 1 time or 2 ~ 3 times a day.

In terms of exercise time, squatting leisurely for 5 minutes is equivalent to walking 1 hour and kneeling for 20 minutes, which is a time-saving aerobic exercise.

As for the amount of exercise, you can control it yourself. After every activity, I feel a little wheezing, my pulse will beat within 1 minute, and my whole body is very comfortable.

Warm reminder

If you feel muscle pain at the beginning of exercise, please don't give up. This is due to the accumulation of lactic acid, pyruvic acid and other acidic substances produced in muscles by exercise, which causes muscle soreness; Continue to do a few slight squats, and when the acid fatigue substance is excreted, the body will be relaxed. For people with weak constitution, they can be adjusted according to their own situation; When the elderly do squats, they should hold the bedside, other handrails or doorframes with their hands and do it slowly and steadily. Squat speed should not be very fast. It is best to do 10 squats at a time, not more than 5 times a day.

What are the functions and benefits of squat exercise? Squat exercise can not only exercise muscles, but also benefit joints. When squatting, the two largest joints of the human body, the knee joint and the hip joint, will be closed to the maximum extent, hardly bearing the weight of the body, while muscles in other parts can move, which can effectively prevent varicose veins of the lower limbs and leg cramps. Sedentary people are more prone to muscle strain and hyperosteogeny, while squatting can promote blood circulation and remove blood stasis, so that muscles and bones can be fully nourished. In addition, many women, especially after giving birth, tend to relax the pelvic floor muscles, which can be effectively improved through squat training. Although the squat movement is very simple, you must be careful, otherwise it will be counterproductive. "When squatting, it is best not to squat, that is to say, the angle of knee joint bending should not be less than 90 degrees, otherwise it is easy to get dizzy." When practicing, there are mainly the following methods:

Squatting with things, squatting on tiptoe, squatting with heels, squatting with bows and arrows.

Squat exercise is really particular. The wrong squat method may cause wear and tear of knee joint and hip joint. Everyone must pay attention to the method when exercising. Take time to squat every day, and you will get unexpected exercise results. Need to be reminded that due to the change of posture when squatting, symptoms such as dizziness may occur.