'If you don't want to get old and premature, you must ensure that your feet are not aging. The so-called 'health first to raise your feet', 'legs to people's longevity', attach importance to the legs, feet Health care, can play a role in preventing disease, longevity and health.
Lower work
No need to spend money, no equipment and space, as long as convenient, at home, company office or park, as long as there is a place to stay; no matter how busy people, want to be healthy, just 5-15 minutes a day can practice!
The role and benefits of squat exercise
1, strong joints and bones
The chin can increase the range of motion of the waist, hips, knees and ankles, increase the flexibility of the knee joint, and delay the aging of joints. If the joints are less active, the bones will become fragile and calcium will be lost to the blood, and will Accumulated in the kidneys and bladder, causing dysuria and bacterial proliferation and other adverse consequences.
2, can increase muscle strength
Often doing squat exercises can increase muscle strength, especially the muscle strength of the lower limbs; the strength of both legs is increased, which can effectively prevent falls, you feel relaxed when walking, and life is full of vitality. If the human muscles are used moderately, It will be more developed, but will be degenerate if it is not used or over-used.
3, can improve blood vessel function
It can expand the micro and small arterial blood vessels, reduce the peripheral resistance of the heart, can improve the elasticity of micro and small arterial blood vessel walls, and effectively lower blood pressure.
4, can reduce blood lipids
By stimulating the meridian system, the diarrhea movement can enhance the function of the spleen, promote the decomposition of atheromatous plaques in blood vessel walls, reduce the viscosity of blood, reduce triglyceride and low-density lipoprotein in blood, and increase high-density lipids. Protein, to promote lipid metabolism, and then improve the elasticity of blood vessels, effective prevention and treatment of atherosclerosis, prevention of heart and cerebrovascular accidents is of great significance.
5, can promote metabolism
The squatting exercise mainly supports the weight of the body above the torso by the flexion and extension of the two legs; when the squatting, the weight of the body presses down the blood vessels in the leg muscles to accelerate the venous blood of the lower extremities to the heart; when the body rises, the lifting The weight of the body squeezing the muscles of the lower extremities, the arterial blood pumped out of the heart quickly enters the lower extremities. This repeated squatting, up, and then squatting, acts like a 'tube', speeding up blood circulation and metabolism.
6, significant weight loss
The chin can consume a lot of calories, and can reduce excess body fat, especially fat accumulated in the buttocks and thighs. In addition, when squatting, the squeezing of the abdomen promotes the burning and decomposition of the fat around the abdominal organs, reduces the accumulation of fat, and stimulates the accumulation of fat. Gastrointestinal food digestion, promote the secretion of digestive enzymes.
7, exercise can make mental relaxation
You can temporarily put aside your worries, put down the pressure of life, make people's spirits relaxed, regulate emotions, increase the joy of life, which is good for people's physical and mental health.
Action essentials
The correct posture should be from the beginning to the end of the movement. The torso of the head to the waist should always be in a state of straight stretch, and the hips should be picked up behind.
Begin position: To relax completely, legs apart, slightly wider than the shoulder (or shoulder width), stand naturally; the shape of the toes is basically an inverted figure eight, with the direction of the second toe of the foot; The direction of the knee is on the extension of the second toe, which is natural and not too hard to do.
End pose: The knees are bent until the thighs are parallel to the ground (depending on body strength, the elderly or beginners can take a half-turn or 1/4 inch first); the paralyzed segments are the best muscles to work out when fully squatted.
The posture when standing up: When standing up, the main point is to feel the entire foot pressing down on the ground and stand upright.
Speed at the time of squatting: 1 time the speed (time) of squatting is roughly 5 seconds (depending on physical strength, comfort is preferred), and when it is squatting, it is better to slow down.
Breathing method: Inhale while squatting, stand up and exhale.
Number of exercises: Pay attention to your ability, step by step, and make it more than 30 times a day; weak people start to do less, and people with physical strength can do more.
Frequency of squat exercise: If you want to stay healthy or consume fat, you should exercise every day.
Exercise time and intensity
According to their own circumstances, each exercise 5 to 15 minutes, usually 1 or 2 to 3 times a day.
In terms of exercise time, leisurely squat for 5 minutes. Its exercise is equal to walking for 1 hour, which is equal to 20 minutes. It is an aerobic exercise that saves time.
As for the amount of exercise, we must grasp it well, We breathe slightly after each activity, Pulse beats for one minute within 120 times, The whole body feels comfortable.
Reminder
◇ If you experience muscle pain at the beginning of the exercise, please do not give up. This is because exercise causes acid substances such as lactic acid and pyruvic acid to accumulate in the muscles, causing muscle soreness; continue to perform several minor squat exercises. When acid fatigue material is excreted, the body will be relaxed.
◇ For people with weak constitution, you can adjust according to your own situation; when the elderly are doing squat exercise, the hand should hold the headboard, other handrails or door frames, and do it slowly and steadily. The speed of squatting should not be fast. Do 10, no more than 5 times a day.
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