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???? ?????? If you want to have a rattan, then squat is a good exercise action.Then, how many days to do a squat in order to have a rattan it? ??? Squatting in different ways
1, squat jump
Squat down and then jump as much as possible, landing the process of squatting, you can not press the action count, you can calculate by time, such as squat jump 30 seconds.
2, monkey squatting monkey squatting
This is a very interesting squatting.For your thighs and hips to stimulate the good, poor flexibility to do this action will be very difficult to squat to seize your ankle or toes, get up, and then repeat.
3, vertical frog jump
Like a frog jumping.Your shoulder and hand are easy to touch the ground, try not to let them touch the ground. Chest up, keep the back straight.
4, squatting (squatting)
Squatting as a squat training after the auxiliary training is very good. Can be used as a novice to try squat start action. In fact, this is squat, but not squatting in the end only.
5, dumbbell squatting
If you do not have a barbell to load, dumbbell squat is a good weight squatting method, hands holding bells, squatting, dumbbells on both sides of your feet, action essentials with 'hand squat'.
Female squatting benefits:
1, enhance the knee muscles
Squatting posture standards, and the knee is not old injury, squat will not only make the knee injury, but also to the knee parts of the blood circulation to speed up, not only to strengthen the knee around the muscle tissue.
2, to improve the body strength
Squat need to apply to many parts of the body of large muscle groups, especially the weight squat, almost whole body of the bones must participate in support, so the whole process of exercise can effectively enhance the body muscles, bone strength.
3, to prevent aging
As the saying goes, people old legs old, squat effective exercise leg muscles, increase leg muscles, keep the density of muscles, practice squatting can prevent aging.
4, improve heart and lung function
Squatting seemingly simple, but in fact the process of movement requires a large mouth breathing, progressive training can continue to strengthen the cardiopulmonary function.
5, Qiao hip
A lot of fitness up to people who recommend women to practice squat to practice Qiaotun. Squat when the gluteus maximus and waist muscles are able to get exercise, long-term squat, women's back curve is more obvious.
Start training time can be done 60 times, a group of 15-20, finished rest to continue. Squat has been controversial, will not damage the knees of the argument is different, but it is certain that the deep Squat movement time, muscle movement is absolutely will damage the knee healthy.
When we squat to the lowest point, if you relax the muscles when the knee appeared off, so that our ligaments and cartilage tissue may not be able to withstand their greatest resistance to tension, so easy to damage the knee.
In general, as long as the squatting posture standards, the amount of squat and squat does not bring harm to the body.If you are not sure whether the standard, the best guide by the professionals, the body has other diseases, The doctor's advice to see if it will cause harm to the body.
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