Squat work
No need to spend money, no need for equipment and venues, as long as it is convenient, at home, in the company office, in the park, as long as there is a foothold; No matter how busy people are, they only need 5- 15 minutes of practice every day if they want to be healthy!
Functions and benefits of squat exercise
1, powerful joints and bones
Squatting can enhance the range of motion of waist, hip, knee and ankle, enhance the flexibility of knee joint and delay the aging of joint. If the joints are inactive, the bones will become fragile, and calcium will be lost to the blood and accumulated in the kidneys and bladder, leading to dysuria and bacterial reproduction.
2, 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 relaxed and full of energy. If human muscles are used moderately, they will be more developed, but if they are abandoned or overused, they will degenerate.
3, can improve blood vessel function
It can dilate arterioles and arterioles, reduce the peripheral resistance of the heart, improve the elasticity of arterioles and arterioles, and effectively reduce blood pressure.
4, can reduce blood fat
Squat movement through the meridian system can enhance the transport function of spleen meridian, promote the decomposition of atherosclerotic plaque on blood vessel wall, reduce blood viscosity, reduce triglyceride and low-density lipoprotein in blood, increase high-density lipoprotein, promote lipid metabolism, improve vascular elasticity, effectively prevent and treat atherosclerosis, which is of great significance for preventing cardiovascular and cerebrovascular accidents.
5, can promote metabolism
Squat movement mainly relies on the flexion and extension of legs to support the body weight above the trunk; When squatting, the weight of the body depresses the blood vessels in the leg muscles, accelerating the venous blood flow of the lower limbs to the heart; When the body gets up, it reduces the pressure of weight on the muscles of the lower limbs, and the arterial blood pumped by the heart quickly enters the lower limbs. Squat repeatedly, get up and squat again, just like a "pump" to speed up blood circulation and metabolism.
6, the weight loss effect is obvious
Squat can consume a lot of calories and lose excess fat, especially the fat accumulated on the buttocks and thighs; In addition, when squatting, because the abdomen is squeezed, it promotes the burning and decomposition of fat around the abdominal organs, reduces the accumulation of fat, digests food in the gastrointestinal tract, and promotes the secretion of digestive enzymes.
7. Exercise can relax the spirit.
You can put aside your troubles, put down the pressure of life, relax your spirit, adjust your mood, increase the fun of life, and be good for your physical and mental health.
Action essentials
The correct posture should be from the beginning to the end of the action, the trunk should be kept straight from the head to the waist, and the hips should be pursed back.
Starting posture: the whole body is relaxed, the legs are separated, slightly wider than the shoulders (or shoulder width), and stand naturally; The direction of toes is basically an inverted figure, which is based on the direction of the second toe of the foot; When squatting, the direction of the knee should be on the extension line of the second toe, which is more natural and effortless.
End posture: Kneel until the thighs are parallel to the ground (depending on physical strength, the elderly or beginners can take a half squat or 1/4 squat first); When you squat completely, the pause can exercise your muscles best.
Posture when standing: The key point when standing is to feel the whole sole pressing down on the ground and stand upright. Squat speed: 1 time. The speed (time) of squatting is about 5 seconds (depending on physical strength, it is comfortable). When it comes to squatting, it is best to slow down deliberately.
Breathing method: while squatting, inhale; Stand up and exhale. Practice times: pay attention to what you can do, step by step, 1 day for more than 30 times; People who are weak start to do less, and those who have physical strength can do more. How often do squats: If you want to stay healthy or burn fat, you should exercise every day.
Exercise time and intensity
It can be determined according to your own situation. Exercise for 5 ~ 15 minutes each time, usually 1 time or 2 ~ 3 times a day.
In terms of exercise time, squatting leisurely for 5 minutes is equivalent to walking 1 hour and kneeling for 20 minutes, which is a time-saving aerobic exercise.
As for the amount of exercise, you can control it yourself. After every activity, I feel a little wheezing, my pulse beats within 1 minute, and my whole body is very comfortable.
Warm reminder
If you feel muscle pain at the beginning of exercise, please don't give up. This is due to the accumulation of lactic acid, pyruvic acid and other acidic substances produced in muscles by exercise, which causes muscle soreness; Continue to do a few slight squats, and when the acid fatigue substance is excreted, the body will be relaxed.
For people with weak constitution, they can be adjusted according to their own situation; When the elderly do squats, they should hold their heads, other handrails or doorframes with their hands and do them slowly and steadily. Squat speed should not be very fast. It is best to do 10 squats at a time, not more than 5 times a day.