At first, I was forced to practice by my friends, and because this can really be practiced indoors, it is not limited by any time and place, so I have been insisting.
At first, my stomach will hurt a little. With the increase of practice days, the pain will gradually disappear in a week or so, and the time will gradually increase from 30 seconds, 40 seconds and 50 seconds to one minute.
In fact, it was already one minute in the third grade, but I felt particularly tired after squatting. A week later, I felt less tired in a minute.
So no matter what you do, your body has an adaptation process. Don't expect too much of yourself at first, just finish it every day.
In the last week, I gradually extended the time from one minute to 1 minute 04, 1 minute 08, 1 minute 12. Today is 1 minute and 20 seconds. In fact, it can still reach 1 min 30 seconds today, but I feel that 1 min 30 seconds will be very long.
By the end of this month, I'm sure I can do it for two minutes.
This is the time change since 20 days, so what has happened to the body?
At present, it has not achieved obvious slimming effect, but its legs are stronger than before.
Because I squatted just for fun before, I didn't measure the size of my abdomen. I just saw that my abdomen was a little small with the naked eye, and the specific data didn't change.
Recently, a pulse-taking technique has been added on this basis, mainly from thin belly, so I will measure the accurate data of an abdomen tomorrow and see what effect it has after one week. This can only be compared with data.
You may ask, what are the benefits of sitting still? I searched a picture on the internet and attached it to the article. If you are interested, you can also try squatting at home, regardless of time and place. It is a particularly good exercise method. Make an appointment
If you feel that squatting is not good and you are too tired, then I suggest you start standing against the wall, which is also a good way. I stood against the wall for a month last year. At first, I could only stand for three or five minutes, and then I insisted on standing for 20 minutes. After standing up, it is warm from head to toe, and that state feels particularly comfortable.
Ok, that's all for today. Send another summary at the end of the month to see what has changed in the past month.
Attach a method to the network.
Specific practice methods:
1, action essentials:
Back against the wall, feet apart, shoulder width, and gradually extend forward, forming a certain distance from the body center of gravity, about 40-50 cm. At this time, the body has been squatting, so that the long axis of the calf is vertical to the ground. The included angle between thigh and calf should not be less than 90 degrees. Because squatting too deep will obviously increase the pressure of patellofemoral joint, and it has no strong exercise effect on thigh muscle strength. The center of gravity falls on the heel. The knee joint should not exceed the toes vertically. Put your back against the wall, don't hunch over.
2, quantity and time requirements:
The quadriceps femoris, which is the muscle in front of the thigh, especially near the knee joint, will feel very tired. If you persist for a while, you will feel the feeling of muscle congestion and burning, and then you will feel sore and swollen, and then you will be too tired to stand up. When you reach this state, you have completed a quiet squat exercise. Rest for 30 seconds, and then do the next squat. Repeat this for 30 minutes. It is best to exercise 1-3 times a day.
3. Pay special attention to:
The angle of squatting is very particular, because the muscles that maintain posture have "spillover effect". Simply put, each muscle only plays the role of maintaining posture within a certain angle range. So it's best to squat from different angles. For example, 30, 60, 90 degrees, the effect will be better. High squat is mainly to strengthen the muscles above the knee, and low squat is to strengthen the middle thigh.
It is best to squat at an angle that does not cause obvious pain. Otherwise, improper practice will aggravate the injury.
4. Evaluation method:
If your knees bend about 80 (the angle between thighs and calves is 100 degrees), the duration of squatting in one breath can reach 20 minutes, indicating that your muscle strength is enough. The standard of 20 minutes is explored by sports teams, so try not to lower the requirements casually. Otherwise, insufficient muscle strength will not achieve the rehabilitation effect.
The so-called knee flexion is how many degrees your thigh bends down from the vertical ground. If the thigh is parallel to the ground and the knee bends 90 degrees, that is to say, your thigh bends 90 degrees from the vertical ground with the knee as the axis;
Note: 30 seconds at first, 1-2 times a day, and then gradually increase the time according to your own situation. Remember: haste makes waste. It is important to do it every day.