By squatting, to fully mobilize the muscles around the joint joint.Effective activities of the joint can not only exercise the inner medial thigh muscles, but also exercise the gluteus maximus, pulling the buttocks lines.If you feel squat Exercise is more difficult, you can start with the body workout, or to strengthen the 'internal rotation' squat action start from the activities of the joints to start the whole body, which is a very effective way to lose weight oh.
Squatting the basic methods and points
Starting position: legs apart, slightly wider than shoulder width, naturally standing toe direction is basically inverted figure, the direction of the second toe of the foot shall prevail.When the squat, the direction of the knee in the second toe extension line On this, it is more natural and not laborious to do so.
Squat position: the correct posture should be from the beginning of the action until the end of the action, the head to the waist torso should always maintain a straight stretch of the hips to the back from the start.
The ending posture: knees bent, until the thigh parallel to the ground in the pause when fully crouched fragments can exercise muscles.
Standing up: The point when standing up is to feel the whole foot pressing down on the ground.
The speed of squatting: 1 squat speed (time) roughly standard is 5 seconds 1. In the squat position, deliberately slow down better.
Squat breathing method: Squat while breathing, while standing up, exhale.
The number of exercise: 30 times a day is appropriate. Weak people began to do less, physical people can do more.
Squat exercise effect and benefits
1, strong joints and bones
Squatting enhances the range of motion of the lumbar, hip, knee and ankle joints, increasing the flexibility of the knee joint and delaying the aging of the joint.
If the joints are less active, the bones will become fragile, calcium will be lost to the blood, and will accumulate in the kidneys and bladder, resulting in dysuria and bacterial growth and other adverse consequences. So, often used and articulated joints, key.
2, can enhance muscle strength
Squatting is often done to increase muscle strength, especially muscle strength in the lower extremities. The strength of both legs is enhanced to prevent falls and to feel relaxed when walking.
Human muscle, if used modestly, will be more developed but discarded or overused will degenerate.
3, can improve vascular function
Can expand micro, arteriolar vessels, reduce cardiac resistance, can improve the micro, small arterial wall elasticity, effectively reduce blood pressure.
4, can reduce blood lipids
Squatting, by stimulating the meridian system, can enhance the transport function of the spleen to promote the decomposition of vascular wall plaque, reduce blood viscosity, promote lipid metabolism, and thus improve the elasticity of blood vessels, effective prevention and treatment of atherosclerosis Sclerosis, to prevent heart and cerebrovascular accidents are of great significance.
5, can promote metabolism
Squatting, mainly by the two legs flexion and extension, to support the body weight above the trunk.
When squatting, the weight of the body presses down the blood vessels in the leg muscles, accelerating the venous blood flow to the heart; when the body is up, lifting the body weight on the lower extremity muscles, blood pumping out of the heart quickly Into the lower limbs.
So repeatedly squat, get up, and then squat, like a 'pump' role to speed up blood circulation and metabolism.
