Correct squat posture, healthy body condition and living habits have gradually become one of the important things in everyone's mind, and many people have begun to pay attention to their health, which can be improved through exercise. The following is the correct posture for doing squats.
The correct posture of squatting 1 The standard movements of squatting are as follows:
Stand up, hold your head high, keep your upper body straight and lean forward slightly; Feet are shoulder width apart, not hunched, feet are parallel, and toes are straight forward; Slowly squat down, and the upper limbs are slightly inclined, not exceeding 40 degrees, otherwise it will cause damage to the lumbar spine until the angle between the legs is less than 90 degrees, but don't hug and relax, about 70-80 degrees;
Stand still for 1-2 seconds, then kick and stretch your knees until you stand straight. When squatting, the knee joint should try not to exceed the toes; Keep the knee joint always forward, in the same direction as the toes, and don't bend or shake; When exerting force, let the hips exert force first, and keep the whole process at a constant speed, not too fast.
Squat is a fitness exercise and a trump card for practicing thigh muscles. Persistence can also play a role in losing weight.
What are the benefits of doing squats every day?
Reduce fat
Squat can play a good role in removing leg fat. Many people who are losing weight will reduce the fat in their thighs by squatting down. This method can achieve the effect of reducing fat and shaping. A year later, they will find their thighs thinner than before. The premise is that you need to do 20 squats every day, and you must do it properly. Although some people often do squats, they don't do the most correct posture in the process of squats, which can't achieve the training effect. Naturally, they do not have much effect.
Improve insomnia
Squat can not only lose weight, but also have a great advantage, that is, it can promote the blood circulation speed of the body. For some patients with severe insomnia, doing 20 squats before going to bed at night is a good way to speed up sleep. Because if you speed up the blood flow before going to bed, the whole person's blood vessels can be opened, and you can sleep more sweetly when you sleep, so some people who have been insomnia for a long time will get better automatically after one year and can sleep until the next day.
Enhance immunity
Squat is one of the exercise methods, so if you persist for a long time, you can enhance your immunity. Many people's immunity is extremely poor because they usually lack exercise and eat too much, which leads to more body fat accumulation and declining immunity.
Everyone wants to live a healthy life. Now more and more people pursue their own health. If you want to be healthy, you can start with the good habit of 20 squats every day.
The correct posture for doing squats 2 How to do squats correctly
The general squat with bare hands mainly exercises quadriceps femoris. When practicing, stand with your feet shoulder width or slightly shoulder width, raise your hands horizontally in front and tighten your back. Then bend your knees and squat down backwards, feeling a stool sitting behind your hips. Squat down until the thighs are parallel to the ground or parallel to the ground, stop for a moment, and then quickly return to the starting position.
Six benefits of practicing squat.
1, squat can promote the development of whole body muscles.
Squat not only exercises the muscles of hips and legs, but also promotes the growth of muscles in other parts of the body. As a compound training action, the intensity of squat exercise is not low. It can make the body release more hormones and create an environment conducive to muscle growth, thus improving the strength of the upper and lower bodies.
Squat can burn fat and help you lose weight.
Squat will not only enhance muscle strength, but also consume more calories. The way it consumes more calories is based on the increase of body muscle content. Because when your muscles gain 0.9 kg, your body will consume 50-70 extra calories every day.
3. Squat helps digestion.
Squat training helps to improve the circulation of body fluids, help to remove waste from the body, supplement nutrition in the body, and promote the regularity of defecation.
4. Squat practice can be practiced anytime and anywhere.
You don't have to go to the gym or buy any fitness equipment to do squats. Even busy people can find time to do squats.
Squat can improve your posture.
Squat exercise can help you maintain a good sitting posture, standing posture and walking posture in your daily life and work on the basis of improving your physical strength. Squats can also strengthen the back muscles, which will improve the back pain caused by sitting in a chair for too long.
6, squat can balance the hormone level in the body.
Squat training can not only burn more calories, but also promote the secretion of human hormones, including testosterone and growth hormone. During training, it will promote the secretion of DHEA (dehydroepiandrosterone). DHEA is a good thing, it is a magical hormone.
The main functions are: 1, delaying aging and maintaining youthful vitality. 2, enhance physical fitness, improve mood and sleep, improve memory. 3. Improve sexual function and sexual desire. 4. Adjust the immune system function and improve the immunity of the body. 5。 Lose weight; 6。 Adjuvant treatment of diseases.
If you are a beginner in fitness, I suggest you do squats 15 times each time, and do 2-6 groups, 2-3 times a week. Of course, the most important thing is persistence.
The correct posture of doing squats 3 The benefits of squatting to lose weight
Stimulate leg strength
Squat is the best action to improve leg strength. Leg strength is the most important and has the greatest potential among all body strength. Strength weightlifting, weightlifting, strong man and throwing, these strength events mainly rely on leg strength and have great potential.
Improve your whole body strength
Squat can also promote the whole body strength. You know, leg strength+hip strength+waist strength, which is the majority of the whole body strength.
Developed leg muscles
The first choice for muscular legs, which account for more than half of the whole body length. Without developed legs, it can't be called bodybuilding anyway, but it can only be called half-length bodybuilding at most.
Promote muscle growth
Promote whole body muscle growth. Professional bodybuilders attach great importance to squats without exception.
Improve jumping ability
Athletes in heavy competitive events attach great importance to squats! Squat can greatly improve the jumping ability. Bi Meng, the world champion of the front long jump, practiced squat 308kg.
Improve heart function
Improve heart function, squat and strengthen the heart. Practicing squats often can make your heart stronger.
Prevent premature senility
People's old legs get old first, and often practice squats, which can obviously slow down the aging speed. For example, the famous squat doctor can squat 10 14 kg at the age of 46. Now he is over 60 years old and still as strong and healthy as a young man.