Squat and squat, benefit the whole body! This set of easy-to-learn health five squats can be done at home

       

What is the body's favorite pose? Neither lying nor sitting, but squatting. All babies maintain this position in the mother's body, which allows our bodies to relax and feel safe.

As long as the squatting method is correct and the amplitude is appropriate, all kinds of squatting postures can have a health effect on the body.

Squat for the benefit of the whole body

"Squatting" can reduce fat accumulation, exercise the thighs, calves, waist and abdomen and other muscle groups, can enhance the flexibility and symmetry of the human body, and the correct squatting posture has a lot of promoting health.

1. Reduce sedentary injuries

Squatting after sitting for a long time can move joints, relax muscles, and improve balance, thereby reducing the damage to the body caused by sitting for a long time.

2. Relieve stomach problems

Some health books have introduced beggar squatting to help treat stomach problems, and if you can stick to it for a long time, it can even have the miraculous effect of longevity. It's also a great way to help with quick digestion if you're well-fed.

3. Good for the heart

When people squat, it is conducive to the flow of qi and blood, and the cardiopulmonary blood flow is relatively abundant, which can alleviate arteriosclerosis, reduce blood lipids, and reduce the incidence of coronary heart disease and stroke; Squats also increase the range of motion of the chest and lungs, which improves our heart and lung function.

4. Lose weight and slim down

Squats also burn fat, so it's also a great way to lose weight, especially for the waist, hips, abdomen, and legs.

5. Lubricate the joints

The squat position is a good stretching exercise for the tissues around the joints through the regular folding of the lower limbs, especially for the knee and hip joints.

6. Exercise the muscles of the lower limbs

Targeted squats can enhance knee stability and lower limb muscle strength, which in turn promotes speed, explosiveness, endurance, and toning the thighs and buttocks.

Different squatting postures have different effects

Although it is only a simple squat, there are several squatting positions.

1

Basic version of the squat

 Beggar Squatting 

It is a kind of squatting method praised by many people, and the squatting effect is especially good after meals. Beggar squatting is to squat with both hands on the knees, squat back as far as possible but not touch the ground, waist, back, and head as much as possible in a straight line, close the mouth when inhaling, and open the mouth slightly when exhaling.

▶ Specific steps:

Step 1: After eating, find a wall, preferably a comfortable cushion (not too soft).

Step 2: Stand in front of the wall, bend your knees and squat with your back straight, against the wall or leaning against a cushion. The woman squats with her feet together and bends her knees. Men should squat with their feet slightly apart (not together) and bend their knees so that they do not clamp the crotch and can relax the crotch. The difference between men and women, it is important to pay attention to this detail.

Step 3: Place your hands naturally on your knees and relax.

Step 4: Keep your head centered, your buttocks off the ground, and press on your calves.

▶ Notes:

Squatting for about 15 minutes or more each time, introverted eyes, retracting the mind, concentrating on squatting, do not think wildly, and do not talk to people or play with mobile phones while squatting, if there are hiccups and farts in the process of squatting, the phenomenon of gastrointestinal peristalsis is the best effect of beggar squatting.

When the turbidity drops, you will naturally fart, and you must not hold back your fart. It is normal to have numbness in the feet during the process of squatting, which will weaken after more practice, and can also increase the strength of the feet and dredge the meridians.

 Chair squat 

Use your back and lumbosacral region to lean on the back of the chair, keep your hips below your knees, and stay still after squatting. The exercise time can be gradually extended, 2-4 minutes is appropriate, and it has the effect of protecting the knee joint.

 Toe squat 

Touch the soles of your front feet and lift your heels off the ground. Bend your knees, press your thighs against your calves, and control the time to 30 seconds to 1 minute.

When squatting on tiptoes, the inner side of the forefoot and the big toe of the foot play a supporting role, stimulate the acupuncture points of the feet, and have the effect of warming and replenishing the kidney yang. However, due to the difficulty of the movement, half a minute is enough to avoid holding on for too long and causing strains or cramps.

 Lunge squat 

The practitioner steps with his left foot, touches the ground with the toe of his right foot in a toe squat, and forms a lunge with both legs. Place your weight between your feet and switch between your left and right feet every 30 seconds.

The buttocks are the main switch of the six meridians of the legs, and it is also the bridge that connects the upper and lower scorched qi and blood of the human body. When lunges squat, the buttock muscles are used to promote the flow of blood qi in the buttocks.

2

Advanced: Squatting and walking

Squat down and wrap your knees around and walk all the way forward. Doing so will lack the flexion and extension of the knee joint, resulting in the need to mobilize the strength of the lower back. In other words, it is to force the waist to "walk".

When the waist becomes the driving force of walking, the qi and blood can unconsciously gather to the small belly, and if you practice like this for a while every day, the navel and waist will feel very comfortable.

Since the part of the force is in the waist, the most direct effect of this action is to exercise the waist as the so-called "house of the kidneys" in traditional Chinese medicine. In addition, after the qi and blood are channeled here, it will begin to attack and repair the lesions. Therefore, squatting and walking have obvious improvement effects on stomach cold, constipation, prostate diseases, gynecological diseases, andrological diseases, etc.

Notes:

To do any squatting movement, you need to tuck your chest and abdomen, keep your upper body straight, and align your knees with your toes. In addition, holding any position for too long can hurt your health, and the same is true for squatting positions. Be sure to take your time when you get up to avoid dizziness and unsteadyness.

Take time to squat every day, and there will be unexpected effects.

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