When there is no fitness equipment and no fitness venue, what can you think of to lose weight? However, Xiaobian can think of squatting. God for the body is very good, not only can lose weight, but also can achieve the effect of fitness, such a good way to lose weight and fitness you do not try it?
First of all, let me talk about what is squat, squat up, is a kind of exercise method, it exercises thigh muscles, at the same time, it will also cause great stimulation to the heart, to improve heart function and adaptability has obvious effect. Squat up the main exercise or thigh and lower limb strength, quadriceps femoris, gluteus maximus, waist and other parts will also participate in the force.
However, some beginners feel uncomfortable after squatting, such as backache, tenderness, redness and swelling after neck. Even if the shoulder and neck are padded with sponge, it is useless. Why? The main reason is that the movement is not correct enough, especially the barbell is not placed properly.
First of all, standing, you can put a chair in front of the body, or do it directly on the yoga mat without a table, raise your head and hold your chest straight; your feet are shoulder width apart, your feet are parallel, and your toes are straight ahead; the soles of your feet can also be separated into a certain angle, about 60 degrees, but keep the direction of your knees and toes consistent when squatting. Squat down slowly until the angle between the big and small legs is less than 90 & deg;, but don't close and relax, about 70-80 degrees; then stand up in front of the thighs until you stand up straight.
In this way, daily exercise can not only reduce weight, but also improve the heart function of the body. It can also strengthen the strong ability of the legs and delay aging. For those who have limited space and do not want to buy additional sports equipment baby is the best.
matters needing attention:
Keep the upper body straight, can slightly forward, can not bow; squat knee joint try not to exceed the toes; keep the knee joint always forward, and the direction of the toes is consistent, can't buckle, can't shake; force to consciously let the hip first force; the whole process to maintain uniform speed, speed can't be fast. This exercise is very stimulating to the heart. People with bad heart and high blood pressure should consult a doctor before practicing.
For fitness beginners, squatting is indeed a hard work, not only makes people feel uncomfortable, but also requires a high degree of concentration. However, squat exercise can exercise almost all body parts, including legs, hips, abdomen, heart and lungs.
The strength of cardiopulmonary function will directly affect the consequences of anaerobic exercise, but no matter how good the cardiopulmonary function is, it will not help if we can't breathe accurately. The big muscles of the legs are moving. They need more oxygen to support the work of the muscles. Therefore, every time you inhale, you must have depth. When you exhale, don't rush. Exhale slowly and evenly. Suppose that in squatting a relatively large weight, maybe squatting to the final action, you can hold your breath, but only once, otherwise, you will suffer from hypoxia, headache, nausea and other symptoms.
Squat to the thigh and the ground parallel or slightly low, if the hip to ankle, then squat too low, is not necessary, and easy to cause knee and ankle injury.
Do not lower too fast or too low when squatting, otherwise it is easy to damage the knee and ankle. The reason for the fast lowering speed of barbells is that the supporting muscles are too loose. The weight of the barbell is large, and it has a certain speed, which will cause it can't get up or slip, and it will make the knee suddenly subject to gravity compression.
Squat exercise value is the biggest squat stage, this stage focus on the legs, legs and force, while exhaling. Raise your head. Imagine kicking your legs so that your head can be pushed up, instead of raising your hips first and then straightening your waist. The whole squat process to maintain a stable center of gravity, feet can not move. After the body is upright, the four heads of the thigh continue to exert force and extremely contract to keep the knee joint hyperextension for 1-2 seconds.
The correct squat exercise, and perseverance will see a good effect, squat not only has the role of shaping the legs, but also lift the buttocks to lose weight, let your body lines more beautiful. Insist on more than 30 minutes a day can achieve good fat burning effect, want to have a better baby remember to exercise more!