Squat exercise is a simple, scientific, effective and safe fitness method. No money, no equipment, no space. So can you lose weight by squatting every day? Let me introduce you.

1, you can lose weight by squatting every day.

Can you lose weight by squatting every day? By squatting, you can fully move the muscles around the femoral joint. Effectively moving the femoral joint can not only exercise the "internal rotation muscle" on the inner thigh, but also exercise the "gluteus maximus" and improve the hip line. If you find it difficult to squat, you can start with exercise, or do squats to strengthen the "internal rotation muscle". It is a very effective way to lose weight by moving the femoral joint to exercise the whole body.

2. Introduction to Squatting.

2. 1, imagine yourself standing with your back against the wall and your back straight. At this time, keep the heel, hip, scapula and the back of the head on the same vertical line. Consciously leave a gap at the back of the waist, which can probably be put into a palm. At the same time, open your feet, the distance between them is shoulder width, and stand in such a basic standing posture.

2.2, arms straight forward, keep parallel to the ground. Push your hips down diagonally, just like you bend half of your body from the femoral joint. At this time, the upper body posture remains unchanged, the back cannot be bent, and the ribs and shoulder blades are pulled down.

2.3, and then 2, the hips are further down until the thighs are almost parallel to the ground, as if to make the top of the head and hips close to each other.

3, the benefits of squatting exercise

3. 1 can improve vascular function. Squat exercise can dilate arterioles and arterioles of lower limbs, reduce the peripheral resistance of the heart, improve the elasticity of arterioles and arterioles, and effectively reduce blood pressure.

3.2. Squat exercise can strengthen joints and bones. Squatting can especially enhance the flexibility of the knee joint and delay the aging of the knee joint.

3.3. Promote metabolism. Squat movement accelerates the venous blood flow of lower limbs to the heart, strengthens blood circulation, increases blood volume, and effectively improves myocardial blood supply and metabolism.

3.4, squat can enhance muscle strength. Regular squat exercises can enhance muscle strength, especially the muscle strength of lower limbs; The leg strength is enhanced, which can effectively prevent falling. When you walk, you will feel more relaxed and energetic.

3.5, squat to delay brain decline. Squatting can strengthen the activities of legs, strengthen contact with the outside world and delay the decline of the brain.

What are the exercises to lose weight? Swimming to lose weight.

Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect. In addition, swimming makes the body get full exercise. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.

2, jogging to lose weight

Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious.

Step 3 jump rope to lose weight

When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope. In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time.

Precautions for losing weight 1. Develop a good habit of defecation every day.

People who lose weight must have a fixed defecation time every day. Even if they can't solve the stool, they should go to the toilet regularly. If it takes a long time, they can get into the habit of detoxifying their bodies at a fixed time every day. Moreover, we should pay special attention not to hold our breath too much when defecating, otherwise it will easily disturb the function of the large intestine and promote the congestion of hemorrhoid veins, thus causing hemorrhoids.

2, eat less * * * refined and flatulent food.

General fine food refers to milk, lean meat and fish rich in protein. Eggs, bean products and other foods. If you eat too much of this kind of food, your stool will become dry and small, and it will be difficult to discharge. Flatulence food refers to sweets, dried beans and so on. It is easy to affect the function of the spleen and stomach, resulting in insufficient intestinal water, and the mechanical effect of food residues on the intestinal wall is reduced, thus weakening the gastrointestinal peristalsis and not enough to cause defecation reflex.

3. Avoid spicy, greasy, tobacco and alcohol.

Generally, spicy and greasy food refers to pepper, ginger, leek, dog meat, mutton, chicken, cream, butter and so on. These foods are spicy, warm, greasy and difficult to digest, which will make the gastrointestinal tract hot and dry, the body fluid will not disperse, and urine will stagnate. There are also tobacco, coffee and strong tea, which can play an exciting role, especially strong tea, which contains substances such as tannic acid and caffeine, which can reduce the secretion and peristalsis of the gastrointestinal tract and have a certain convergence effect.