The crux of the matter is that six months to one year after operation is the golden period of recovery exercise, which should not be missed.
In my opinion, we can practice "armchair squat" step by step, and then practice "in-situ squat" and "small squat" The daily exercise is gradually increased from shallow to deep, from less to more, and should be arranged reasonably according to the key points and physical endurance. Pay attention to the effect of exercising, and don't overwork. In mastering this scale, slow is a fast, and fast is a slow, so we should master it dialectically.
Armchair squat
Pay attention to warm-up activities a few minutes in advance, fully exercise limbs and waist span, and effectively avoid mistakes in later exercises.
If you have physical difficulties, you can't squat completely, or you can barely squat completely, but it's not safe to get up. You can use the objects around you to exercise your knees. For example, you can hold the table or wall at home, hold the back of the chair and hold the trees outside. The method is: keep your feet together, keep your whole body upright, including your chest and abdomen, try to keep your back upright, don't lean back, don't tilt, always focus on the palm of your front foot, relax your whole body, hold the object and squat down slowly, as slowly as possible, always keep your legs together (long-term adherence to keeping your legs together is conducive to strengthening kidney function), and try to squat down without exertion. After squatting down, you must get up slowly when you get up. The number of squats depends on a person's physique, starting from 10 and squatting for 20 times. The more, the better, preferably about half an hour.
Judging from the effect of "armchair squat", it has a strong impact on lower limbs and lower body, has the function of repairing diseases and bodybuilding, and has a positive impact on strengthening cardiopulmonary function, improving nerve regulation and hormone secretion and a series of physiological reactions.
Why do you emphasize that you must be "slow"? Because generally speaking, in the process of "armchair squat", on the one hand, for safety reasons, the function of armchair is to reduce part of the pressure on the legs and avoid physical problems; On the other hand, from the human body, when the thigh squats to a certain angle, the muscles are exerting force. Beyond this angle, it will automatically come down and get up, which will often empty the strength of many muscle groups in the thigh. If you squat slowly, you can effectively improve the strength of all links of leg muscles. When the thigh can gently rise and fall at any angle without the feeling of automatic up and down, it shows that every muscle group in the leg is working, and it also shows that exercise is effective.
Stay where you are.
"Squat in the same place", also called "squat method", is a kind of whole-body exercise, which is praised by a group of white-collar workers as fitness. It has a strong impact on the lower limbs and the lower body, has the functions of repairing diseases and strengthening the body, makes the lower limbs feel curved, and has a positive impact on a series of physiological reactions such as enhancing cardiopulmonary function, improving nerve regulation and hormone secretion.
The basic action essentials are: keep your feet together, keep your whole body straight, focus on the palm of your front foot, hold your chest and abdomen, relax your whole body, don't lean back or tilt your head, keep your legs together all the time, try to control your knees within your toes when squatting, and then get up slowly after squatting completely, and so on.
There are two methods of "squatting in place": slow squatting and fast squatting.
1, slow squat method:
Squat down in groups of 30 at a time, as many as possible. Should the exercise time be 15-30 minutes, or "sweating is the most important"? Pay attention to step by step and gradually increase the number of yards, for example, only 30 squats for the first time, 60 squats for the second time, and gradually increase the number of times later.
What is the concept of "sweat is precious"? A person has three ways to get rid of his waste: stool, urine and sweat. The composition of sweat is 98% water, and the remaining 2% is urea, uric acid and salt. Sweating can not only cool the human body, but more importantly, a lot of garbage, waste and even toxins in the human body are excreted through sweat glands. Therefore, proper sweating is like giving your body a general cleaning, which will make you feel better.
In the process of slow squatting, you can also add "deep breathing" and "fingers stretching and bending" to practice. The methods of "deep breathing" and "fingers stretching and bending" are described in detail in the related entry "squatting on the face"
2, fast squat method: omitted.
3. Precautions:
First, as mentioned above, when squatting, try to control the knee part within the toe range, so that the whole spine, including cervical vertebra, thoracic vertebra, lumbar vertebra, arrival vertebra and coccygeal vertebra, can get effective stretching exercise.
I said "as far as possible" rather than "must". In this way, the body is bound to lean backwards, and the stretching effect of the spine can also be effectively exercised in a balanced state.
The second is that during the squatting process, the whole body should be relaxed, but the thigh root should always maintain upward tension; When you squat, you only need your navel, and when you get up, you only need your head. When you squat, you only think about the two points "navel" and "top of your head" and don't think about others, so that you can avoid distractions and feel more relaxed when you squat. That's all you need to know.
After finishing the "armchair squat" or "in-situ squat" exercise every day, you can do a "small squat" maintenance and repair exercise appropriately.
Small half squat
Hands akimbo, feet forward, with a fist gap between them. Knee squats are also fist-distance, and the height is ten centimeters shorter, which is mainly manifested as legs bending, hips sinking, back standing upright, and keeping still for 10-30 minutes at a time, no matter how much. Pay attention to always put your body center of gravity on the palm of your front foot. This is done for better balance and longer durability. If you are really tired halfway, stand up and have a rest, and then squat down.
After a half squat, take a straight step, put your hands on your navel (the male left hand is attached to the navel, opposite to the female) and rest for a while. This move is to calm the mind and calm the mind.
Although "Half Squat" is a relatively independent sport, it is mainly practiced by "Armchair Squat" and "Squat in Place". Don't underestimate this "small squat", it plays a considerable role in correction, repair and protection. Compared with "armchair squatting" and "in-situ squatting", "small half squatting" can be practiced for two days a day, but in the long run, it is indispensable and must be practiced in coordination with "armchair squatting" and other squatting methods. It can be said that if "armchair squat" and "in-situ squat" are sports, "small squat" is static sports; If "armchair squat" and "in-situ squat" are passive exercises, "small squat" is active maintenance. Through the "small squat" movement, the lubricating fluid produced by continuously stimulating the joint ligaments of the legs is firstly used to lubricate the joints, secondly to nourish the joints, and most importantly, to repair the joints in the camp joints.
Therefore, this "small half squat" and "armchair squat" and "in situ squat" cooperate with each other and are indispensable. Although the muscle load will be small, it takes a long time to do this action to improve the quality of ligaments around the knee joint. When doing this action, it is the ligament of this joint that is exerting force. This force and muscle are two different concepts. Ligament stimulation takes some time, so it requires at least 10 minutes.