Experts believe that although squatting looks simple, it is an effective way to keep fit in daily life. You can squat while picking vegetables, watching TV and reading books. Although some people will find it indecent, it is not necessarily more comfortable than sitting, but it can bring incredible fitness effects.
Experts introduced several common and easy-to-operate squat methods.
Daily squat
There are two kinds of daily squats: work squats and rest squats.
Squat at work, as the name implies, means that when you are working on weekdays, such as picking vegetables and washing clothes, your lower limbs are separated, your feet are shoulder width apart, your knees are close to your chest, and your hands are clasped. There is no time limit, as long as you don't feel tired.
Rest squatting refers to that when the practitioner is watching TV, reading books and listening to music, his lower limbs are close together or apart, squatting on a bench or sofa, his back is straight, and his hands hold his chest or droop. You can master the time yourself when you squat for the first time, and it is appropriate to insist on 10 minutes each time, and the number of times is not limited.
Daily squatting is more suitable for women. Usually, they are more concerned about their body shape. When squatting, you should squeeze your abdomen with your legs, which can reduce the growth space of fat and achieve the effect of losing weight and shaping. Although aerobics, skipping rope, running and so on. There is also the same effect. Due to the special physiological structure of women, when doing the above exercise, the breasts often beat, which is easy to cause breast drooping for a long time. When you are squatting, your legs will press your breasts outward and upward, which will make your breasts stronger.
Combined squat
Combination squats are more suitable for couples to practice together, which are divided into back-to-back double squats and carriage double squats.
Back-to-back squatters put their toes together and their feet together, then slowly squat down and keep their backs together to keep balance. Push your hands forward, and the training time can be gradually extended from the initial 3 minutes to 10 minutes.
The carriage-type double squatter squats against the wall with his back, and his hands are gently stretched out and put on the shoulders of the former. When the former squats, his back is straight, he leans on the knee of the person leaning against the wall, and his hands are gently pushed out. The exercise time can start from 3 minutes and be gradually extended according to your own situation, and the number of times is not limited.
This posture exercises the muscles of the back to a certain extent, and has a good preventive and therapeutic effect on diseases such as lumbar muscle strain and disc herniation.
lie down
Squat is divided into supine position and lateral position, which is a posture that practitioners practice before going to bed.
When practicing supine posture, bend your knees as close as possible to your chest and wrap your hands around your calves for as long as possible. There are no certain rules about quantity and time. It is best for both husband and wife to practice lateral position at the same time, lie back to back, bend their knees as close as possible to the chest, and adjust the position of their hands according to their comfort, regardless of time and frequency.
From the perspective of traditional Chinese medicine, squatting can make human meridians squeeze each other, thus forming a state in which their own meridians are compressed, which is conducive to the smooth flow of qi and blood and can reduce the incidence of coronary heart disease and stroke. Old people's leg joints are not flexible, so this way is better.