There are many advantages for women to often do squats. On weekdays, many women will work hard to exercise, but because they go to work every day, they have no time to exercise. Squat is a good choice, which can be done at home or in the office, and it also has many benefits for women.
Women often do squats, which have more benefits. 1 First of all, the benefits of female squats.
1, improve cardiopulmonary function
Generally speaking, anaerobic training has little effect on cardiopulmonary function. But squat is considered as an action to strengthen the heart. It is not a bad thing to have shortness of breath, asthma or even dizziness when practicing squats. With the gradual progress of exercise, the cardiopulmonary function will also be strengthened.
Step 2 lose weight
Squats require muscles in the legs and buttocks. Squat is a compound and systemic exercise, which can exercise the muscles of thighs, buttocks and the back of thighs, help us shape the lines of the lower body, and is very effective for losing weight in the lower body.
Step 3 prevent aging
People often say that people get old before they get old. Sticking to squat can help the growth of leg muscles and maintain muscle density. Legs are not old or even older! Improve cardiopulmonary function. When squatting, you will often be panting and need to take a deep breath. This step-by-step training can continuously strengthen the cardiopulmonary function.
4. Strengthen the knee muscles
As long as the posture is standard when squatting and the knee is not injured, squatting will not only hurt the knee, but also accelerate the blood circulation of the knee and continuously strengthen the muscle tissue around the knee.
5, improve the whole body strength
The process of doing squat requires the use of large muscle groups in many parts of the body, especially when carrying out weight-bearing squat, almost all the bones of the whole body should participate in the support. During this exercise, the muscle and bone strength of the whole body can be effectively enhanced.
Step 6 prevent constipation
Women have a high incidence of constipation. Squatting can promote intestinal peristalsis and help improve female constipation.
Second, the correct way to squat
1, put your feet flat on the ground, shoulder width apart, and keep your feet balanced. Note: Tilt your toes slightly outward and don't point forward.
2. Bend your knees and complete the squat, while lowering your body until your thighs are parallel to the ground, but not too low. Note: Don't let your knees exceed your toes.
Step 3 look ahead. Keep your back straight and bend your knees just like sitting in a chair. During this process, keep the heel from leaving the ground. Note: don't tilt your hips during the process, tuck in your abdomen and hold out your chest.
Third, the precautions for squatting
1. Pay attention to whether your knees move forward when doing squats to avoid excessive knee movement. It is suggested to focus on the middle and rear position of the sole of the foot, which can effectively reduce the pressure on the knee.
Warm up effectively before squatting, such as doing some squats with bare hands first, so that the knee joint can secrete synovial fluid and reduce the friction of the knee joint.
2. When squatting, see if your load has exceeded your maximum load. Fitness needs to be done step by step, not blindly.
3. The knee joint should not be adducted. It should be pointed at your toes in reverse. Knee adduction is the main cause of injury, usually because of overweight. Again, don't blindly pursue weight! Squat down until the thighs are below the level.
Stand up immediately after reaching the lowest point. Don't relax your knees in the lowest position. Don't be discouraged. Once deflated, the pressure is on the knee joint. You should start with the heel and straighten your back as quickly as possible.
5. Don't lock your knees when you stand up, it will put pressure on your joints and bones, and long-term training will definitely wear you out!
Fourth, where can I be thin?
1 As we all know, squatting is the trump card for practicing thigh muscles. Squat is an action that requires great lung capacity and a strong heart. In addition, sticking to it will also play a role in losing weight. The difficulty in practicing legs lies in practicing squats. If you dare to practice squats, it is not difficult to practice your legs. Leg flexion and extension and leg bending are good leg exercises, and the principle is the same as arm flexion and extension and arm bending.
2. In addition, besides losing weight, doing squats can also exercise leg muscles, because the center of gravity is relatively low when doing squats, and most of the load is on the leg muscles, so doing squats can also promote the strength of the whole body.
3, the last one is that doing squats can promote muscle growth, and doing squats often has a health care effect on the heart and can strengthen the heart. For athletes, doing squats to improve their jumping ability is undoubtedly a good training for basketball players.
4, doing squats can also delay aging. It is said that people are old first, so if you often do squats, you can play a role in delaying aging. Therefore, I suggest that you can do more squats, especially for office workers.
Women often do squats, which have many advantages: 2 1, hip lifting.
Women often practice squats, which can effectively exercise hip muscles, make hip lines look particularly beautiful, look rounder and straighter on the whole, and make their bodies more straight. Many girls like to practice squats to help their hips.
2. chopsticks legs
Often practicing squats can help burn thigh fat. After a long time, you can exercise the leg muscles, make the leg muscles stronger, and make the leg lines more beautiful and firm. After practicing for a while, I found my leg turned into chopsticks legs.
3. Anti-aging
Regular practice of squatting can strengthen the muscle strength of the legs, enhance the metabolism of the body, help the skin excrete waste and garbage, and also play an anti-aging role in the skin, which will make the skin more tender and lubricated.
Step 4 protect your heart
Women often practice squats to protect their hearts, and girls who don't like sports will be panting every time they do squats, indicating that their cardiopulmonary function is not good. It is recommended to practice every day to effectively protect their hearts.
5, improve the flexibility of the body
Girls who often practice squats will become particularly flexible in all aspects of their bodies, especially a good squat movement, which requires good flexibility of hips, ankles and thoracic vertebrae, which can reduce sports injuries and pain.
Step 6 protect the knee joint
Regular practice of weight-bearing squat can enhance the strength of muscles and ligaments, improve bone mineral density and bone mineral content. After such strength training, bones can be continuously stimulated and strengthened to adapt to long-term exercise and protect the knee joint.
7. Lose weight.
The advantage of practicing squat is that it can play a slimming role, which will make women's body lines better, shape girls' figure and lose weight.
8. shrink your stomach
The abdomen is the easiest place to gain weight. Many fat people are worried about getting fat in the abdomen. In fact, doing weight-bearing squats every day helps to exercise the abdominal muscles, which will make the abdominal muscles more compact and gradually flatten the abdomen.
9. Reduce muscle soreness
Muscle soreness is very common in girls who don't like sports. In fact, frequent weight-bearing squats can relieve muscle soreness and back pain. This action can enhance the firmness of soft tissues and joints.
I'll introduce you to nine advantages of women's frequent squatting. In fact, squatting is a very good exercise to lose weight, and practicing squatting can exercise girls' cardiopulmonary function and reduce fat and weight. Persisting in practice can create a perfect S-shaped figure, which will become the envy of everyone.