With the continuous development of material civilization, sit? Instead? Get down? It takes up a lot of time in our life, but squatting more and sitting less is the best exercise for all organs of the body.
Squat exercise is a simple, scientific, effective and safe fitness method. No need to spend money, no need for equipment and venues, as long as it is convenient, at home, in the company office, in the park, as long as there is a foothold; No matter how busy people are, they only need 5- 15 minutes of practice every day if they want to keep their legs intact first.
So, what are the benefits of doing squats?
Medical research has found that the squatting posture of human beings is very similar to that of the fetus in the uterus, and it is an instinctive posture for human beings to seek comfort and shelter. Squatting can squeeze the abdomen, legs and buttocks to the maximum extent, and can reduce fat; Squatting can consume more calories than sitting and can effectively lose weight; When people squat, the cardiopulmonary blood flow is relatively sufficient, thus reducing the incidence of coronary heart disease, emphysema and hypertension. The diaphragm is raised when squatting, and lowered when standing, which expands the range of activities of the chest and lungs, so the vital capacity is increased.
The benefits of squatting first and then standing, increase muscle strength.
Squat exercise needs the strength of the lower limbs to support the body, and often doing squat can exercise the strength and endurance of the lower body. Keep at it, and you'll find it much lighter to walk.
The advantages of squatting and standing Second, it promotes metabolism.
When squatting, all the weight of the body will be concentrated on the thigh, so that the leg muscles will squeeze the muscles and the blood in the leg will accelerate the return to the heart. When standing, the squeezing force of leg muscles is released and the legs return to normal state. At this point, the blood in the heart will quickly flow into the lower limbs again, so repeated circulation can accelerate the blood circulation of the human body, promote the metabolism of the human body, and make your body healthier.
The benefits of squatting and standing up Third, enhance the flexibility of lower limb joints.
Often do squats, and all joints of the lower limbs need to participate in sports. Long-term persistence can make the joints of lower limbs more flexible, at the same time, it can effectively enhance the load of lower limb joints and delay the aging of joints.
The benefits of squatting and standing up Fourth, increase cardiopulmonary function.
As a squat exercise, because of the acceleration of blood circulation and breathing frequency, more oxygen needs to be inhaled to support the body. Long-term persistence can enlarge the range of activities of human chest and lungs, thereby enhancing human vital capacity and increasing cardiopulmonary function.
The method of squat exercise is simple:
When preparing, put your hands on your waist, open your feet shoulder width, look straight at your eyes, then bend your knees and squat slowly. When squatting, the heel is off the ground, the center of gravity falls on the palm of the front foot, and the upper body is kept upright as far as possible to avoid leaning forward. Huh? Exhale When you stand up, grit your teeth and inhale, then stand up straight.
The depth of squatting varies from person to person and cannot be forced. Generally, exercise 1 ~ 2 times a day and squat 36 times each time.
Expert tip:
Although the squat movement is very simple, it is also very particular to do it, otherwise it will be counterproductive. Experts pointed out that it is best not to squat when squatting, that is to say, the angle of knee joint bending should not be less than 60 degrees, otherwise it is easy to get dizzy. Don't be too radical when doing squats. The angle of knee joint bending can be from big to small, step by step. Take time to squat every day, and you will get unexpected exercise results. However, it should be reminded that the elderly and patients with chronic diseases should carefully try squat exercise.
Precautions for doing squats
Starting posture: legs apart, slightly wider than shoulders, standing naturally. The direction of the 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.
Squat posture: 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.
End posture: Bend your knees until your thighs are parallel to the ground. When you squat completely, the pause can exercise your muscles best.
Stand-up posture: The key point of standing up is to feel the whole sole pressing down on the ground.
Squat speed: 1 time. The speed (time) of squatting is about 5 seconds, 1 time. It's best to slow down deliberately when squatting.
Breathing method when squatting: inhale when squatting; Stand up and exhale.
Exercise times: 1 day 30 times is appropriate. People who are weak start to do less, and those who have physical strength can do more.