There are more than 600 muscles in the human body, 70% of which are concentrated in the lower body, and the thigh muscle (gluteus maximus) is the largest muscle group in the whole body. Practicing squat can effectively concentrate on exercising the muscles of the front and rear thighs. Doing a standard squat will be more effective than lifting your feet all the time. You can practice it at home by yourself. Therefore, many supermodel celebrities are said by word of mouth that "CP value is super high", and practicing squat for 20 minutes will be more effective than running 1 hour!
Get down, girl
Modern people's lifestyle mostly belongs to sitting and static activities. Office workers have been sedentary for a long time, lacking exercise, leaving only some necessary physical activities and commuting walks, resulting in the muscles of the lower body being not strong enough or even shrinking due to long-term lack of exercise, which is not enough to support the weight of the whole body. Even without much labor, they often feel pain in their limbs, and they are very easily tired. They often have backache. When the situation is serious, even going up and down the stairs will feel weak and panting like an ox.
In addition, the squat movement seems simple, but in fact it takes all your strength. If you increase your weight or change the difficulty of your movements, you can also strengthen your heart and lung function, which will not only make your body healthier, but also eliminate the annoying fat that is most likely to accumulate on your waist, abdomen and thighs. At the same time, you can get rid of pear shape and look better in clothes. After squatting, you will be surprised to find that charming hips will follow, and there will be no more troubles of flat hips and loose hips. You may even fall in love with tight-fitting tights or bikinis that can show your figure!
Develop a slim physique
I have said so much about the benefits of squatting to exercise muscles effectively, but why exercise muscles? Strong muscles can not only protect the body, but also make the body symmetrical and increase the basal metabolic rate of the body. Increasing basal metabolic rate can get twice the result with half the effort for losing weight and maintaining ideal weight.
For example, two girls control diet and exercise to lose weight at the same time. Under the same external environment, the effect of losing weight is absolutely different. The key reason is basal metabolic rate. The person with high metabolic rate must be better than the other person. In other words, it is a wise way to lose weight through exercise, because exercise increases muscle strength, and it is less likely to gain weight after the basal metabolic rate is increased, that is, using muscle strength to develop a "skinny physique." Squat, focusing on the lower body, which accounts for the largest proportion of the body, is the most effective exercise for smart girls to develop lean physique!
Preparation for squatting
1. Stand with your feet shoulder width apart.
2. Push your hips back and lean forward slightly.
3. Bend your knees slightly, exert force on the back of your legs, evenly distribute the center of gravity on the soles of your feet, clamp your hips, hold your chest out at the same time, and keep your back extended.
4. There are two kinds of intensity exercises of sitting and squatting: one is to sit on the hips and sit directly in the chair for 3 ~ 4 seconds; Second, the hip contact or not touch the chair at all, of course, the strength behind will be higher.
Squat main version decomposition action
Formula: 1 Quantity 2. Tightness 3. Fourth edition. Return.
1. About the point 10 ~ 20 cm, measure the distance from the chair to the heel, and the feet are shoulder width apart.
2. When sitting backwards, the center of gravity is evenly distributed on the soles of the feet, the hips are clamped and pushed back, the shoulders and back are down, the waist is straight and not hunched, and the knees are not over the toes.
3. Slowly move your hips to the chair for 3 ~ 4 seconds.
4. Return to the standing action-the abdomen forcibly drives the buttocks and gradually focuses on the thighs. When returning to the standing position, the back is upright.
Point: the abdomen is forced to drive the buttocks.
Squats are broken down point by point. Squats notice board:
Do it for 2 minutes each time, three times a day. You will feel pain in the front, back and gluteus maximus. You may even feel "iron legs" in the first day or two. You can soak in hot water, massage or do some stretching exercises to relieve the pain. This is a prelude to shaping the perfect thigh and hip lines for you!
Squat down a little:
Keep breathing, don't hold your breath, and keep your knees under your toes. You can put a mirror in practice to see if your posture is correct.
Formula:
1. Quantity 2. Tight 3 Stability 4. Fifth edition. Return.
Prepare for action:
The distance from the chair to the heel is about 10 ~ 20 cm, and the feet are shoulder width.
1. When sitting backwards, the center of gravity is evenly distributed on the soles of the feet, the hips are clamped and pushed back, the shoulders and back are down, the waist is straight and not hunched, and the knees are not over the toes.
2. Stabilize the core and support the body weight with the muscle strength of hips and legs.
3. Let your hips touch the chair slowly, don't sit down completely, and keep your posture for 3 ~ 4 seconds.
4. Back to the standing action-the abdomen forcibly drives the buttocks, so that the center of gravity gradually moves to the thighs. When returning to the standing position, the back is upright.
Tips You can practice squats while watching TV at home!
Use squats to prepare for action:
1. Stand facing the handrail of the stairs, the stable chair back or the edge of the table.
2. Spread your feet shoulder width apart.
Squat down sign:
As the name implies, borrowing is to help us do actions with the help of external forces. When you can squat down, but can't stand up, you need assistive tools to help you lose weight or stabilize your center of gravity. At this time, you can use the edge of the table or the handrail of the stairs. These are all your little helpers when you first practiced squat. Of course, you can also use professional TRX suspension training system to help.
Squat down a little:
This action can help you find the center of gravity of your body and overcome the problems of uneven back and poor balance.
Decomposition action:
1. Hold the handle, chair back or table edge gently with both hands.
2. Push your hips back and lean forward slightly.
3. Bend your knees slightly, exert force on the back of your legs, and the center of gravity is evenly distributed on the soles of your feet, clamping your hips. At the same time, hold your chest out and keep your back stretched.
Do it for 2 minutes each time, three times a day.
Please use heavy chair tips to avoid falling! Just hold it gently when you borrow it, and don't use your hand too hard!
Point, push hard on the back of your legs and clamp your hips.