As many people know, for office workers, we should improve our body through some sports. Squatting for 5 minutes can reach walking for an hour. It is suitable for office workers, can achieve the effect of health preservation, can resist aging, can protect our body more healthy, can also achieve the effect of weight loss.
In terms of exercise time, squatting calmly for 5 minutes is equal to walking for 1 hour and kneeling for 20 minutes. It is a time-saving aerobic exercise.
When people squat, cardiopulmonary blood flow is relatively abundant, which can reduce the incidence of cardiovascular disease;
Squatting can also increase the range of activity of the chest and lungs, thus improving our cardiopulmonary function.
For the "sedentary people" in the office building, squatting exercise is easy to learn. When you stay in the desk for more than an hour, you may as well get up to do a squat.
There is no need to spend money, no need for appliances and venues, as long as it is convenient, at home, in the office of the company or in the park, as long as there is a foothold; no matter how busy people want to be healthy, they only need 5-15 minutes of practice every day.
Squat down, benefit the whole body
1. Strong joints and bones
Squatting can enhance the range of motion of waist, hip, knee and ankle joint, enhance the flexibility of knee joint, and delay the aging of joint.
2. Strengthen muscle strength
Often do squatting exercise, can enhance muscle strength, especially the muscle strength of the lower limbs; the strength of the two legs is enhanced, can effectively prevent falls, you will feel relaxed when walking, and life is full of vitality.
3. Improve vascular function
It can expand the microvascular and arteriole, reduce the peripheral resistance of the heart, improve the elasticity of the wall of the microvascular and arteriole, and effectively reduce blood pressure.
4. Delay brain decline
Squatting can strengthen the leg's ability to move, enhance the sensory stimulation from the outside world, and delay the decline of the brain.
5. Promote metabolism
Squat movement, mainly rely on the bending and stretching of two legs, to support the weight of the body above the trunk.
When squatting down, the weight of the body presses down on the blood vessels in the leg muscles to speed up the venous blood flow of the lower limbs to the heart; when the body gets up, it relieves the pressure of the body weight on the muscles of the lower limbs, and the arterial blood pumped from the heart quickly enters the lower limbs. So repeatedly squatting, getting up and squatting again can speed up blood circulation and metabolism.
6. Obvious weight loss effect
Squat can consume a lot of heat, reduce the body's excess fat, especially the fat accumulated in hips and thighs. In addition, squatting can promote the burning and decomposition of fat around the abdominal organs and reduce the accumulation of fat.
7. It can relax the spirit
It is good for people's physical and mental health to let go of troubles, put down the pressure of life, relax people's spirit, regulate emotions and increase life fun.
These kinds of squatting are the most healthy
Crouching chair
The exerciser relies on the back of the chair with his back and lumbosacral part, and remains motionless after squatting. The practice time can be extended gradually, 2-4 minutes is suitable.
Crouching with legs
Bring your feet together, then bend your knees, keeping your thighs and calves together. Hold for 1-3 minutes.
Bow step squat
The exerciser steps out of the left foot, the right toe touches the ground and squats on the toe, and the two legs form a lunge. Drop your body weight between your feet and change your left and right feet every 30 seconds.
Leg squat
The feet are shoulder width apart, the feet are parallel, and the knees are bent less than 90 degrees. Keep the hips stable and do not shake left and right, no more than 10 cm from the ground, and the practice time is 1-3 minutes.
Tiptoe crouching
Both feet are on the ground, and the heel is lifted off the ground. Bend your knees, press your thighs against your calves, and control the time between 30 seconds and 1 minute.
Heel crouch
It is the opposite of toe squat, that is, the foot follows the ground and the front foot is suspended. If it is too difficult to grasp, the back 2 / 3 part of the foot can contact the ground. The time can be controlled within 30 seconds to 1 minute.
Don't neglect the essentials of squatting
Starting position
To relax the whole body, two legs apart, slightly wider than the shoulder (or shoulder width), standing naturally; at the same time, the direction of the toes is basically inverted splay.
Stance
When you stand up, push the whole foot down on the ground and stand upright, but keep your waist straight and extended all the time.
Note that the elderly and those with underlying diseases should get up slowly and not too hard. When squatting, the hands should hold the head of the bed, other handrails or door frames, and do it slowly and steadily.
Breathing method
Squat down and inhale; stand up and exhale.
Squat speed
The speed of squatting is different from person to person, and it is better to be comfortable.
If you are young and middle-aged without basic diseases, you can maintain a frequency of about 5 seconds (don't force it), not too fast.
Exercise time and intensity
it can be determined according to its own situation. Each exercise lasts for 5-15 minutes, usually once a day or 2-3 times.
if you can't do a full squat at the beginning, step by step until you reach the standard. Make sure that the heart rate after exercise is within 120 times, and the whole body feels comfortable and best.
5 minutes of leisurely squatting is equal to 1 hour of walking and 20 minutes of kneeling. It is a time-saving aerobic exercise.
In fact, we all know that many people especially want to be healthier, but we must pay more attention to our lifestyle and try our best to stick to some ways of health preservation every day. In this way, it's really good. It can fight against aging and achieve the effect of weight loss. Therefore, we can adjust the health of the body by sticking to this squatting every day Kang.
