However, squat is a seemingly simple action, which hides many details. Mainly training the muscles of the lower plate, almost using the whole body muscles in the process of doing the action. Maybe you've heard of it? Squatting will hurt your knee? But in fact, as long as the operation is correct, squatting can actually prevent knee injuries!
Squat is good for your health.
1. Promote body circulation and metabolism
The calf is called the second heart of the human body. Because the calf shoulders the task of sending the blood from the lower body back to the upper body, exercising the muscles of the lower body can promote the circulation and metabolism of the body.
2. Helps to lose weight and burn fat
The most effective way to burn fat is to gain more muscles. One kilogram of fat can only consume 4- 10 calories, while one kilogram of muscle can consume 75- 125 calories. Squat will use a lot of muscle groups, which is very helpful to exercise muscles.
Balance body hormones
Squat will promote the secretion of body hormones, such as testosterone and growth hormone, which will also secrete super hormone DHEA to strengthen muscles.
4. Promote the whole body muscle building
Squats mainly train the muscles of the lower body, such as quadriceps and gluteus maximus. But because the whole body muscle group is almost used in the process, you can exercise the whole body muscles and help them grow.
Prevent knee injury
Squat can protect the knee joint by increasing muscle stability.
Key points of correct squatting posture
When standing and squatting, keep your feet firmly on the ground. Squatting is like sitting in a chair, starting with your hips, keeping your back straight and then slowly lowering it, instead of bending your knees first. Hold your head up and chest up so that your head and spine are in line. Don't lean forward, and your knees don't exceed your toes. Squats can have different depths, but the correct squats should be at least parallel.
Note: Remember to warm up and stretch your muscles before squatting. Squat down and get up slowly. Don't bend your back too much. If you have serious degenerative arthritis, pregnant women, menstrual women and other joint diseases, it is not suitable for squatting!
Recently, a new squat method with the concept of squat appeared in Japan? Gorilla squat? Exercise to the lower abdomen, waist, thighs and buttocks in one breath, slimming the lower body has obvious effect, and can also improve the metabolism of the body!
These steps are:
Open your feet shoulder width, push your hips back a little, and then put your hands in front of your knees. Imagine the posture of a gorilla, which may be easier to understand. Don't stretch your hand too wide. Squat down slowly and keep your thighs parallel to the ground for 5 seconds. The more skilled you are, the longer it will take. Lift your waist with the strength of your lower body. This is a circle. At least eight times, in three groups. When the gorilla squats, the thigh will bear a heavy burden, and the excess fat on the thigh will be burned and turned into muscle, which requires the strength of the whole body. In addition, the back will be moderately tightened, because the back will also be squeezed when squatting. It is recommended to do three groups a day.
According to the Japanese health website, gorillas have less burden on knees and hips than ordinary squats, so they don't have to worry about overtraining and overloading, and they also have slimming effect. As long as you pay attention, if your knees or hips are sore during the process, please stop training.