1, what are the advantages of squatting?
As long as the squatting method is correct and the amplitude is appropriate, all kinds of squatting postures can play a health-preserving role.
Squat can reduce fat accumulation, exercise muscles such as thighs, calves, waist and abdomen, and enhance the flexibility and symmetry of the human body. Correct squatting posture has many promoting effects on health.
1, reducing sedentary injury
Squatting after sitting for a long time can move joints, relax muscles and improve balance ability, thus reducing the harm to the body caused by sitting for a long time.
Step 2 treat stomach trouble
In the book "The Last 100 Days in South China", the method of "beggar squatting" as an auxiliary treatment for stomach diseases was introduced. If you can persist for a long time, there is even a magical function of health and longevity. If you eat too much, this is the best way to help you digest quickly.
3. It's good for the heart
When people squat, it is beneficial to smooth blood flow, relatively abundant cardiopulmonary blood flow, relieve arteriosclerosis, reduce blood lipid and reduce the incidence of coronary heart disease and stroke; Squatting can also increase the range of motion of the chest and lungs, thus improving our cardiopulmonary function.
Step 4 lose weight
Squat exercise can also consume fat, so it is also a good way to lose weight, especially in the waist, buttocks, abdomen and legs.
Step 5 lubricate joints
Squat posture is a good stretching exercise for the tissues around joints, especially for knee joints and hip joints, through regular folding of lower limbs.
6. Promote blood circulation
From the perspective of traditional Chinese medicine, the lower limbs and feet are the root of vitality and the pool of qi and blood.
Through exercise, the stronger our lower limbs are, the stronger our hearts will be. Only when the blood circulation in the lower limbs is good can the blood in the distal limbs be pushed back to the heart, so that the whole body can run smoothly and the lower limbs will not stagnate. The blood vessels in the lower limbs are unobstructed and the tendons and veins are nourished, so there is a saying that "qi leads to blood circulation, and blood circulation leads to self-extinction".
7. Prevent and improve impotence
It is very important to prevent male ED and strengthen exercise, especially lower body exercise. Men often squat, which can strengthen the muscle strength of the waist and is not easy to feel tired.
Male pelvic muscles are exercised, which can also increase the blood supply of the whole pelvis and male reproductive organs and improve male sexual function.
8. Exercise lower limb muscles
Doing targeted squat exercises can enhance the stability of the knee joint and the muscle strength of the lower limbs, thus promoting the improvement of speed, explosiveness and endurance, as well as bodybuilding thighs and buttocks.
2. Several simple squatting postures
Although it is only a simple squat, there are several kinds of squats.
Sit in a chair-protect your knees
Back and lumbosacral rest on the back of the chair, hips are not lower than knees, and stay still after squatting. The practice time can be extended gradually, with 2~4 minutes as appropriate, which can protect the knee joint.
Toe squat-kidney protection
Put your feet on the ground and lift your heels off the ground. Bend your knees and press your thighs against your calves for 30 seconds to 1 min.
When tiptoeing, the inside of the forefoot and the big toe of the foot play a supporting role, while the kidney meridian of foot shaoyin, liver meridian of foot jueyin and spleen meridian of foot taiyin pass through here, and stimulating the Yin San of foot can warm and tonify kidney yang. However, due to the difficulty of movement, if you persist for too long, half a minute is enough to avoid strain or cramp.
Squat down to detoxify
The exerciser steps out with his left foot, touches the ground with his right foot squatting on his toes, and lunges with his legs. Put your weight between your feet and change your left and right feet every 30 seconds.
Hip is the main switch of the six meridians in the leg, and it is also a bridge connecting qi and blood in the upper jiao and qi and blood in the lower jiao. It is the most vulnerable to cold, dampness and blood stasis, which can be said to be the biggest poison nest of the human body.
Once the toxin accumulates too much, it may lead to cold hands and feet, menstrual blood clots, uterine fibroids, and even infertility and early menopause. When lunging, it will be applied to the buttocks muscles, thus achieving the effect of detoxification of the buttocks.
When doing any squat, you should hold your chest and abdomen, keep your upper body straight, and point your knees at your toes.
In addition, keeping any posture for too long is harmful to health, and so is squatting. Be sure to get up slowly to avoid dizziness and instability.
3. What about low back pain?
Action 1: torsion type
Sitting on the sofa all day will make the muscles around the spine nervous. In order to relieve the tension in the lower back and shoulders, you can try this rotation to relax the shoulders.
Action 2: butterfly stroke
This simple posture can stretch your hips and lower back, and you can do it anywhere. While stretching the spine, relax your arms and extend outward from the front of your body, just like stretching.
Action 3: Stand forward and bend over.
This posture can stretch your lower back and stretch your hamstrings, which will make you feel great, especially after sitting for a long time.
Action 4: Baby style
I always like to do this position in yoga class. It makes people feel comfortable for a reason. When you bend forward and stretch your lower back, it can also relieve tension. In addition, this posture is a good choice for overall relaxation.