Squatting for 5 minutes a day is equal to walking for 1 hour, strengthening muscles and bones, anti-aging, and so many benefits
As the saying goes, "people's old feet decay first, trees wither roots first", "people with diligent legs live long". It can be seen that attaching importance to the health care and exercise of legs and feet plays an irreplaceable role in disease prevention and treatment, health and longevity. Today we will introduce you to a method, insist on 5 minutes a day, can help you live a long and healthy life, come and see what the method is!
The legs and feet are located in the lower part of the human body, far away from the heart, and the blood returns slowly, so they are the first parts of the human body to age.
Poor blood circulation function of the lower limbs can affect the physiological functions of various organs and tubes in the human body, including the heart, and may cause the occurrence of various diseases, which shows the importance of the legs and feet farthest from the heart.
Therefore, ensuring the smooth blood circulation of the feet will promote the blood circulation of the whole body to be in a good state, and the blood supply to various organs and parts will be sufficient, which can also delay aging.
No money, no utensils and no space, as long as it is convenient, at home, in the company office or in the park, as long as there is a place to stand; No matter how busy you are, if you want to be healthy, you only need 5-15 minutes of practice every day.
When a person squats, the body becomes a three-fold, the squeezed blood vessels constrict, and the qi and blood rush to the unsqueezed blood vessels in the whole body, forcing them to expand and bulge; As soon as the person stood up, the qi and blood of the whole body rushed to the blood vessels that had been squeezed, filling them with blood.
In the process of exercise, the reciprocating movement of qi and blood squatting, pressing and releasing and flushing back and forth softens blood vessels, accelerates blood circulation and metabolism in the body, and activates the immune system.
1. Squatting can stimulate the function of the meridians
The feet are an important starting and ending part of the 12 meridians that run qi and blood, connect with the internal organs, communicate inside and outside, and run through the upper and lower meridians; Coupled with the eight meridians of the odd meridians, the squatting exercise can naturally stimulate the meridian qi of these nearly 20 meridians.
2. Strengthens joints and bones
Squatting can enhance the range of motion of the waist, hip, knee and ankle joints, enhance the flexibility of the knee joints, delay the aging of the joints, if the joints are less active, the calcium and other trace elements in the bones will be lost, become fragile and easy to fracture. Exercise can increase the deposition of nutrients such as calcium in the bones, strengthen the bones, and is the best way to strengthen the bones.
3. Strengthens muscles
Regular squatting exercises can build muscle strength, especially in the lower limbs. The increased strength of both legs is effective in preventing falls, and you will feel relaxed and full of life when you walk. Human muscles will be more developed if used moderately, but they will degenerate if they are discarded or overused.
4. Improve vascular function
It can dilate the arterioles and arterioles, reduce the peripheral resistance of the heart, improve the elasticity of the walls of the arterioles and arterioles, and effectively reduce blood pressure.
5. It can reduce blood lipids
By stimulating the meridian system, squat exercise can enhance the function of spleen meridian transport, promote the decomposition of atheroma on the blood vessel wall, reduce the viscosity of blood, reduce triglycerides and low-density lipoprotein in the blood, increase high-density lipoprotein, promote lipid metabolism, and then improve the elasticity of blood vessels, effectively prevent and treat atherosclerosis, and is of great significance for preventing the occurrence of cardiovascular and cerebrovascular accidents.
6. Exercise relaxes the mind
You can put aside your worries for the time being, let go of the pressure of life, relax people's spirits, regulate emotions, and increase the joy of life, which is good for people's physical and mental health.
7. Delay the decline of the brain
If the legs age, the brain will age with it. As the legs age, the person's activity decreases, the sensory opportunities for new information are reduced, there are fewer stimuli from the outside world, brain cells are no longer active, and the person becomes demented. Squatting can strengthen the mobility of the legs, enhance contact with the outside world, not only can delay the decline of the brain, but also can further increase wisdom and wisdom.
Posture
The correct posture should be from the beginning to the end of the movement. Relax your whole body, spread your legs slightly wider than shoulder-width apart, invert your toes in a figure-eight shape, and squat with your knees on the extension of your second toe. The knee must not be buckled inward, as the buckle will hurt the knee.
Squat
Bend your knees to your thighs parallel to the ground, and don't push your knees past your toes. The standard for 1 squat is 5 seconds, keeping your upper body vertical on the ground, your hips pouted behind you, and inhaling as you squat. The elderly or beginners can first take a half-squat or a 1/4 squat, and if they feel strained, they can hold on to the back of the chair.
Stand up
When standing up, push the whole ball of your foot down on the ground, use the muscles of your thighs, hips, and lower back to bring your body up, and never put all your strength on your knees, and slowly stand upright. Exhale as you stand up.
Exhale
Squat down while inhaling; Exhale as you stand up. But be careful not to hold your breath.
Duration and intensity of exercise
Each exercise is 5~15 minutes, generally 1 time a day or 2~3 times. If you can't do a full squat at first, work your way up until you reach the standard. Make sure that your heart rate is within 120 beats after exercise, and it is best to feel comfortable throughout your body.
Squatting calmly for 5 minutes is equivalent to walking for 1 hour and kneeling for 20 minutes, which is a time-saving aerobic exercise.
Reminder
When practicing squats for the first time, control the number of times within 10~20 times, which generally does not cause muscle pain. Even if it's painful, continue to do a few light squats to help relieve the soreness.
For people with weak constitutions, adjustments can be made according to their own situation; When the elderly do squatting exercises, their hands should grasp the head of the bed, other handrails or door frames, do it slowly and steadily, the squatting speed should not be fast, it is best to do 10 at a time, not more than 5 times a day.
Squat against the wall
If you have muscle pain at the beginning of the exercise, don't give up, because the exercise causes the accumulation of acidic substances such as lactic acid and pyruvate in the muscles, which causes muscle soreness. Continue to do a few light squats, and when the acidic fatigue substances are metabolized, the body will be relaxed.