How to do squats

If you don't exercise regularly, your immunity will be low and you will be prone to illness, which will seriously affect your health. However, if you do more simple and convenient exercises on a regular basis, your body will be greatly improved. Squats are the most common form of exercise, which can make our bodies healthier. However, such simple exercises also require you to master the essentials of the exercise. Let's learn how to squat.

How to do squats

Daily squat

Daily squats are divided into two types: work squats and rest squats.

As the name suggests, the work squat means that when you do daily work such as picking vegetables or washing clothes, you spread your lower limbs, with your feet shoulder-width apart, your knees close to your chest, and your hands around your knees to work. There is no time limit, as long as you don't feel tired.

The resting squat refers to squatting on a bench or sofa with the lower limbs together or apart while watching TV, reading, or listening to music, with the back straight and the hands either across the chest or hanging down. When you first start squatting, you can control the time yourself. It is best to persist for more than 10 minutes each time, with no limit on the number of times.

Daily squatting is more suitable for women. Usually they are more concerned about their body shape. When squatting, they squeeze the abdomen with their legs, which can reduce the space for the growth of fat and achieve the effect of weight loss and body shaping. Although aerobics, skipping rope, running, etc. have the same effect, due to the special physiological structure of women, the breasts often shake when doing the above exercises, which can easily cause breast sagging over time. When you maintain a squatting position, your legs will press your breasts outward and upward, making them firmer.

Combination squat

Combination squats are more suitable for couples to practice together. They are divided into back-to-back double squats and carriage-style double squats.

Back-to-back double squat practitioners put their toes together, heels close together, then slowly squat down, with their backs together to maintain balance. Push your hands forward. The practice time can be gradually extended from 3 minutes at the beginning to 10 minutes.

In the carriage-style double squat, one practitioner squats with his back against the wall and pushes out his hands smoothly and places them on the shoulders of the person who is squatting. When the person who is squatting, he straightens his back and presses against the knees of the person who is leaning against the wall, and also pushes out his hands smoothly. The exercise time can start from 3 minutes and gradually extend according to your own situation, with no limit on the number of times.

This posture exercises the waist and back muscles to a certain extent, and has a good preventive and therapeutic effect on diseases such as lumbar muscle strain and intervertebral disc herniation.

Lying Squat

There are two types of squats: supine and side-lying, which are postures for practitioners to practice before going to bed.

When practicing the supine pose, bend your knees and bring them as close to your chest as possible, and wrap your arms around your calves. Hold on for as long as you can. There is no fixed rule for the number of times and time. It is best for a couple to practice the side-lying position at the same time. They should lie back to back, bend their knees as close to their chest as possible, and adjust the position of their hands according to their own comfort. There is no limit on the time and number of times.

From the perspective of traditional Chinese medicine, squatting can cause the human body's meridians to squeeze each other, thus forming a state of autogenous meridian pressure, which is beneficial to the smooth flow of qi and blood, and can reduce the incidence of coronary heart disease and cerebral stroke. This method is better for the elderly whose leg joints are not flexible.

The above is an introduction to how to do squats. After understanding it, we know that there are many ways to do squats. We must master the methods and essentials when we do physical exercise. In addition, physical exercise must be persisted for a long time to achieve better results. In addition, exercise must be a gradual process.