First of all, let's talk about what is squat, squat, is a way to exercise, it will exercise the thigh muscles, it will also cause a great stimulating effect on the heart, has a significant effect on improving heart function and adaptability. The squat exercises are mainly performed on the thighs and lower extremities, quadriceps, glutes, and waist.
However, some beginners experience discomfort after practicing squats, such as back pain, tenderness and swelling around the neck, and even if the shoulders and neck pads are covered with sponge pads, it will not help. Why is this happening? The reason is mainly the action. Not correct enough, especially due to improper placement of the barbell.
Practice method:
Stand first, you can put a chair in front of you, or do not put the table directly on the yoga mat, raise your head and chest; feet apart and shoulder width, parallel feet, toes forward; feet can also be separated into certain The angle is about 60 degrees, but the direction of the knee is consistent with the direction of the toes when the kneeling is maintained. The body slowly squats down until the angle between the small and large legs is less than 90°, but do not tighten and relax, about 70-80 degrees. Can; then stand up in front of the thigh until it stands straight.
In this way, insisting on daily exercise can not only lose weight, but also improve the body's heart function. It can also strengthen the strong ability of the legs and delay aging. For those who have space restrictions and do not want to buy other sports equipment
Precautions:
Keep your upper body straight, you can lean forward slightly, you can't bow; knees should not exceed your toes when you kneel down; keep the knee joint always forward, consistent with the direction of the toes, can not be buckled inside, can not shake; force must be conscious Let the hips force first; the whole process keeps at a constant speed, and the speed cannot be fast. This practice has a great heart stimulating, and the heart is not good. Before the high blood pressure people practice, it is best to consult a doctor before performing the exercises.
For fitness beginners, squats are indeed a chore. Not only do people feel uncomfortable, but they also need a high degree of concentration. However, squat exercises can temper almost all body parts, including calves and buttocks. Abdomen, heart and lungs etc.
The strength of cardiopulmonary function will directly affect the consequences of anaerobic exercise, but it cannot accurately breathe. No good heart and lung function will help. The large muscle groups in the legs are all in motion, and more oxygen is needed to support muscle work. Each time you inhale, you must have depth. When you exhale, don't rush. Slowly and evenly breathe out. Let's assume that if you have a relatively large weight, it may be the time for the final action. You can hold your breath, but only Once, otherwise, hypoxia can cause headaches, nausea and other symptoms.
If the hips fall to the ankle joint, then the lower jaw is too low, which is neither necessary nor easy to cause knee joint injuries.
When squat, avoid decentralization too fast, too low, otherwise it is very easy to damage knee joints and other joints. Barbell decentralization speed is due to excessive muscle relaxation support. Barbell weight, coupled with a certain speed, will Causes the rise or slippage, but also the knee suddenly oppressed by gravity.
The most important value of squat exercise is the squat phase. At this stage, attention is focused on the legs. The leg is full and hard. At the same time, exhale. The head must be lifted. Imagine that the squat leg will force the head to lift upwards without lifting the buttocks first. After straightening the waist, the center of gravity should be kept stable throughout the lifting process. The feet cannot move. After the body is upright, the four heads of the unit continue to press hard and contract extremely. The tendency of the knee joints to maintain overstretching is 1-2 seconds.
Correct squat exercise, and perseverance will see good results. Deep sculpting not only has the effect of shaping legs, but also improves hips to lose weight and make your body more beautiful lines. Every day for more than 30 minutes The fat burning effect can be well achieved, and the body needs to be better. Remember to exercise more!
'Send benefits: Come and see how you should lose weight?'
Do you want to slim down? Want to get a weight loss plan of 8 pounds a month?
attention '39 Weight Loss Fitness College' WeChat public number (ID: paireliang or scan QR code on the upper side), then reply to the keyword '21 days' Nine girls give you immediately!
