Medical research has found that people's squat posture is very similar to the fetus's posture in the uterus, which is an instinctive posture for humans to seek comfort and shelter.
Squatting can not only relax our body, but also give our hearts a sense of security. Most importantly, it is very good for our body.
Squat, squat all over the body
Our legs are distributed 50% of the human nerves and 50% of the blood, and 50% of the blood flows. Squatting can reduce fat accumulation, exercise the muscles of the thighs, calves, waist and abdomen, and enhance the flexibility and symmetry of the human body. The correct squat posture has many promoting effects on health.
1. Benefiting the heart
Squatting is beneficial to smooth qi and blood flow, which can make the heart and lung blood flow relatively abundant, relieve arteriosclerosis, reduce blood lipids ; Squatting can also increase the range of movement of the chest cavity and lungs, and improve cardiopulmonary function.
2. Reduce the damage of sitting for a long time
Doing squats after sitting for a long time can relax muscles, mov joints, and promote the circulation of blood in the lower limbs, thereby reducing the damage caused by sitting for a long time to our body.
3. Weight loss
When squatting, squeezing the abdomen not only promotes the burning and decomposition of fat around the abdominal organs, but also stimulates the secretion of digestive enzyme in the gastrointestinal tract, which is a good way to lose weight.
4. Exercise joints
Squats can enhance the range of movement of the waist, hip, knee and ankle joints, enhance the flexibility of the knee joints, and delay joint aging.
5. Exercise the lower limb muscles
Targeted squat exercises can enhance knee stability and lower limb muscle strength, thereby promoting the improvement of speed, explosive power, and endurance, and at the same time to strengthen the thighs and buttocks.
These key points should not ignore
squatting posture is correct, so that the corresponding parts can get the correct exercise:
1. Start posture
0 Relax the whole body, spread the legs apart, slightly wider than shoulder-width (or shoulder-width), and stand naturally; at the same time, the direction of the toes is basically inverted horoscope.
2. Stand up posture
When standing up, push the whole sole of your foot down to the ground and stand upright, but your waist should always be straight and stretched.
3. Respiration method
Inhale when squatting and exhale when standing.
4. Squat speed
The squat speed is roughly 5 seconds (don't force it, comfort is the best), and don't be too fast.
Everyone must pay special attention and be careful when getting up to avoid being dizzy and unsteady.
5. Number of exercises
Step by step, weak people should act within their means and gradually adapt.
Squat for 5 minutes = 1 hour walking. It can be said that squat is a time-saving and efficient exercise. If you want to maintain health or consume fat, it is best to exercise for 5 to 15 minutes a day, 1 to 3 times a day. However, for middle-aged and elderly people, as well as those with cardiovascular and cerebrovascular diseases, you still need to pay attention: do what you can, don’t be too greedy, grasp the frequency and intensity, and exercise appropriately is beneficial to your health.
Produced by Jilin Daily
Planning: Jiang Zhongxiao
Author: Zhuangzhuang
Editor: Ma He
