Xiao Bian can think of is a squat. God is very good for the body, not only can lose weight, but also to achieve the effect of fitness, weight loss fitness so good you do not try it?
First of all, let me talk about what is a squat, squat, is a method of exercise, which exercise thigh muscles at the same time, it will cause a great stimulus to the heart, to improve cardiac function and adaptability have a significant role. Squat played the main exercise or the thigh and lower extremity strength, quadriceps, gluteus maximus, waist and some other parts will also be involved in the force.
However, some beginners practice squatting but the body produces discomfort, such as back pain, neck tenderness, swelling and other phenomena, even if the shoulder pad neck pad sponge also helpless. Why? The reason is mainly the action Not correct enough, especially if the barbell is not properly placed.
Practice method:
First of all, you can put a chair in front of you, or do not put the table directly on the yoga mat to do, looked up chest; feet apart shoulder width, feet parallel to the front; feet can also be separated into certain Angle, about 60 degrees, but to maintain the squat when the direction of the knees consistent with the tiptoe, the body slowly squat down until the angle between the legs smaller than 90 °, but do not close to relax about 70-80 degrees Yes; and then stand up hard in front of the thigh until it stands straight.
This way insist on daily exercise can not only lose weight, but also on the body's heart function has a very good improvement, but also can enhance the leg's strong ability to delay aging.For those who have limited space and do not want to buy other sports equipment baby is no better But that's it.
Precautions:
Maintain the upper body straight, you can slightly forward, can not Bow; squat when the knee joint try not to tiptoe; Keep the knee always forward, and the direction of the toes, can not buckle, can not shake; So that the hips first force; the whole process to maintain uniform speed can not be fast. This exercise is very exciting to the heart, the heart is not good, high blood pressure before the practice, it is best to consult a doctor, and then practice.
For fitness beginners, the squat is indeed a chore, not only uncomfortable, but also requires a high degree of concentration and attention.However, the squat exercise can exercise almost all of the body parts, including the lower leg, buttocks, Abdomen, heart and lungs.
The strength of cardiopulmonary function will directly affect the consequences of anaerobic exercise, but can not be accurate breathing, cardiopulmonary function no matter how good does not help. Leg large muscle groups are in motion, need more oxygen to support muscle work, therefore Each time the inspiratory must have a depth, expiratory, do not worry, slowly and evenly the gas exhaled.If the squat a larger weight may be squat to the final action of a time, you can hold your breath, but only Once, otherwise, will be hypoxia headache, nausea and other symptoms.
Squat to the thigh and ground parallel or slightly lower, if the hips fall to the ankle, the squat is too low, neither necessary, but also easily lead to knee and ankle joints and other injuries.
Do not squat decentralization too fast, too low, or easily hurt the knee ankle and other joints. Barbell rapid decentralization is due to support muscle relaxation. Barbell weight, coupled with a certain speed, it will Cause can not get off or slipping, but also make the knee suddenly oppressed by gravity.
Squat exercise is the most value squat stage, this stage focus on the legs, legs and all the hard, exhale .Head to lift, imagine the legs to force the head upward, rather than lift the buttocks After the straight waist. The entire squat process to maintain a stable center of gravity, the feet can not move. After the body upright, the Unit continued to force four extremely contracted, so that knee tend to maintain the trend of stretching 1-2 seconds.
Correct squat exercise, and perseverance will see good results, squat not only have the role of shaping the legs, but also to hip to lose weight, so that your body lines more beautiful every day for more than 30 minutes Can achieve the effect of fat burning well, want to build better baby remember more exercise!
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