How to do squat exercise effectively

Most office workers do not have much time to exercise their bodies. They need to sit in the office every day, which is not good for their health and will reduce their immunity. In fact, you can also exercise in the office. For example, squatting exercises are very good. Let’s learn how to do squatting exercises.

Squatting is good for your health. It is very similar to the posture of a fetus in the mother's womb and is also an instinctive posture for humans to seek comfort and shelter. When squatting, the muscles of the abdomen, legs, and buttocks are squeezed to the maximum, and the blood in the lower limbs will return to the heart faster, thereby promoting the circulation of blood in the heart and lungs, increasing lung capacity and achieving the purpose of exercise.

Experts believe that although squatting seems simple, it is an effective way to keep fit in daily life. You can squat while picking vegetables, watching TV, or reading a book. Although some people may find it indecent and it is not necessarily more comfortable than sitting, it can bring incredible fitness effects.

Experts introduce several of the most common and easiest squatting methods.

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.

In this article, we have learned how to do squat exercises. We can do these exercises when we are not busy at work. Squat exercises seem relatively simple, but they are very beneficial to our body, especially for female friends.