Essentials of squat movements
Squat posture: 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
According to your own situation, exercise for 5 ~ 15 minutes each time, usually 1 time every day or 2 ~ 3 times every 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 will have a little asthma, and my pulse is within 1 minute, so I feel very comfortable all over. If you exceed this limit, you will feel tired all over, which is not good for your health.
The most effective squat is full squat, slowly, 3 to 5 minutes a day; If you can't do a full squat at first, then start with a half squat or even a 1/4 squat. As long as you persist, you will succeed.
Tip:
If you feel muscle pain at the beginning of exercise, please don't give up. This is because exercise makes acidic substances such as lactic acid and pyruvate accumulate in muscles, causing muscle pain; Continue to do a few slight squats, and when the acid fatigue substance is excreted, the body will be relaxed.
For the first time, the number of squats should be controlled within 10 ~ 20 times, and generally it will not cause muscle pain.
For people with weak constitution, they can be adjusted according to their own situation; When the elderly do squats, they should hold the bedside, other handrails or doorframes with their hands and do it 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.
Benefits of weight-bearing squat exercises
1, the most effective action to improve the whole body strength.
People call squat "the king of strength training", which is very simple. Squats use the largest muscle group. If we consider the supporting role again, almost all skeletal muscles are involved in the force. Scientists have measured the work done by many sports with the same weight. Squat can use more weight than hard pull and much more than bench press. Therefore, the effect of squat on the overall strength growth is much higher than other movements.
2. The most effective action to increase the muscles of the whole body
Squat is a compound action of two joints, and the human body secretes the most growth hormone in the process of squat, so heavy squat can not only promote the growth of leg muscles, but also promote the growth of whole body muscles. In addition, compared with other sports, doing more squats can not only improve muscle circumference, but also increase muscle density, that is, make muscles feel more powerful.
3. The most effective action to improve explosive power
Explosive power is the ability to explode as much power as possible in the shortest time. The focus of explosive force training is heavy weight, fast power, as much muscle coordination as possible and good nerve adjustment ability. Squat meets the above four conditions, especially the last point, which makes many practitioners feel particularly tired in squat training, but it is this feeling that exercises good nerve regulation ability. Squat is the first choice for explosive training.
4. The most effective action to improve the jumping ability
There are many ways to train jumping ability. It is also feasible to practice bouncing at a certain stage without strength at all. But to achieve strong jumping ability, you must practice squat well. Squat exercises the strength of quadriceps, biceps femoris, buttocks and calves in all directions, which is more efficient than the simple bouncing exercise, and is a necessary exercise for professional athletes such as track and field, basketball and volleyball.
5. Effective measures to enhance 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. Of course, improving the heart and lungs mainly depends on aerobic.