4hw.com.cn: squatting is a common exercise. Don't look down on squatting. It's not only to exercise your lower body, but also to exercise your whole body. But on the premise that squatting is standard, what are the advantages and disadvantages of squatting?
Benefits of female squat
1、 The most effective action to improve the whole body strength
People call squat 'the king of strength training'. It's very simple. Squats use the most muscle groups. If we consider the support function again, almost all skeletal muscles participate in the power generation. Scientists have measured the work of many female movements, using the same weight, squatting does the most work. At most, it is close to twice of hard pull and 5 times of lying push, while squatting can use more weight than hard pull and much more than lying push. Therefore, the effect of squatting on the growth of body strength is much higher than other movements.
2、 The most effective action to increase the whole body muscles
Squat is a double joint compound action, and women secrete the most growth hormone during squat, so heavy squat can not only promote the growth of leg muscles, but also promote the growth of the whole body muscles. In addition, compared with other movements, squat not only improves the muscle circumference, but also increases the muscle density, that is to say, it makes the muscles more powerful.
3、 The most effective action to increase explosive power
Explosive power is the ability to produce as much force as possible in the shortest possible time. The key points of explosive force training are large weight, fast force, as much muscle cooperative force as possible and good nerve regulation ability. The heavy squat meets all four conditions mentioned above, especially the last point, which makes many female practitioners feel particularly tired in squat training, but it is this feeling that exercises a good nerve regulation ability. Squatting is the first choice of explosive training for women.
4、 The most effective action to improve the jumping force
There are many ways to train women's jumping ability. Without strength, it is feasible to practice jumping completely with bounce in a certain stage. However, in order to achieve a strong jumping force, it is necessary to practice squatting well. The strength of quadriceps femoris, biceps femoris, buttocks and calves required for squatting comprehensive practice of jumping force is more efficient than pure jumping practice, so it is a necessary action for professional female athletes of track and field, basketball and volleyball.
5、 Effective actions to strengthen cardiopulmonary function
Generally speaking, anaerobic training has little effect on cardiopulmonary function. But squatting is a recognized heart strengthening action. It's not a bad thing to have short breath, panting, even dizziness when practicing squat. With the gradual exercise, cardiopulmonary function will be strengthened. Of course, improving the heart and lung mainly depends on aerobic.
6、 Effective action to prevent aging
Old legs grow old first. They are all old people. They can't squat down and squat easily. They are far worse in quality of life.
7： It is good for women's later production process. It is conducive to the smooth production.
What are the disadvantages of female squatting
1. Blood pressure problem, when you get up, the blood pressure of the brain fluctuates, which is dangerous for older women and women with high blood pressure.
2. May cause knee injury.
3. It may cause damage to the waist.
How to squat
Squat without weight, starting from the upright position, with the tips of the feet slightly outstretched, the width of the feet is not fixed (wide distance training can stimulate the inner thigh at the same time, narrow distance to the outside), the hands can be naturally pulled down (can also be crossed in front of the chest, or the back of the brain), slightly raised, chest, back, slowly squatted down, and when the angle between the thigh and the lower leg is less than 90 degrees, the legs can be lifted up a little quickly. Two knees can't cross the toe is that the projection point of the knee can't exceed the toe, that is to say, the projection point should be on the toe and the foot surface. Don't worry, as long as you do a little head, chest, back, nature will exceed. Is to remind everyone to exercise in place, so as not to affect the waist.