Squatting once a day can lock in youth

Among yoga poses, the squat pose can be called the trump card for thigh training. While exercising the thigh muscles, it also greatly stimulates the heart and lungs, and has a significant effect on improving cardiopulmonary function. Squats can strengthen the body, promote good blood circulation throughout the body, and delay aging. It can be said that squats are the "engine" of youthful energy.

The principle of squatting to cure diseases and strengthen the body

When a person squats down, the body becomes three folds, the squeezed blood vessels contract, and qi and blood rush to the unsqueezed blood vessels throughout the body, forcing them to expand and bulge. When a person stands up, the qi and blood in the body rush to the squeezed blood vessels, filling them with blood. In this reciprocating movement of qi and blood, like rinsing a bottle, the blood vessels throughout the body are repeatedly flushed, which softens the blood vessels, speeds up blood circulation and metabolism in the body, activates the immune system, increases high-density cholesterol, sensitizes pressure receptors, and some harmful and toxic metabolites can be quickly eliminated, and the human body naturally becomes healthier.

The feet are the important starting and ending points of the twelve meridians that circulate qi and blood, connect internal organs, communicate inside and outside, and run through the upper and lower parts. Deep squat exercises can naturally stimulate the qi of these nearly 20 meridians, allowing qi and blood to flow smoothly and prevent stubborn diseases.

The specific effects of squats

◇ Strengthen joints and bones: Squatting can enhance the range of motion of the waist, hips, knees and ankles, increase the flexibility of the knee joints, and delay joint aging. If the joints are less active, the bones will become fragile, calcium will be lost into the blood, and will accumulate in the kidneys and bladder, causing difficulty in urination and bacterial growth and other adverse consequences. Therefore, regular use and movement of joints is the key to staying young forever.

◇Can enhance muscle strength: Regular squatting exercises can enhance muscle strength, especially the muscle strength of the lower limbs; the strength of both legs is enhanced, which can effectively prevent falls, and you will feel relaxed and full of life when walking. If human muscles are used moderately, they will become more developed, but if they are disused or overused, they will degenerate.

◇Improve vascular function: It can dilate micro- and arteriolar blood vessels, reduce peripheral cardiac resistance, improve the elasticity of micro- and arteriolar blood vessel walls, and effectively lower blood pressure.

◇ Lower blood lipids: Squatting exercises can enhance the spleen meridian's transportation and transformation function by stimulating the meridian system, promote the decomposition of atherosclerotic plaques on the blood vessel walls, reduce blood viscosity, reduce triglycerides and low-density lipoprotein in the blood, increase high-density lipoprotein, promote lipid metabolism, and thus improve blood vessel elasticity, effectively prevent and treat atherosclerosis, and are of great significance for preventing the occurrence of cardiovascular and cerebrovascular accidents.

◇ Can promote metabolism: Squatting exercises mainly rely on the flexion and extension of the two legs to support the weight of the body above the torso; when squatting, the weight of the body presses down on the blood vessels in the leg muscles, speeding up the venous blood flow from the lower limbs to the heart; when the body stands up, the squeeze of the lower limb muscles by the weight of the body is relieved, and the arterial blood pumped from the heart quickly enters the lower limbs. Repeated squatting, standing up, and squatting again acts like a "pump", speeding up blood circulation and metabolism; blood circulation is strengthened, and the amount of blood returning to the heart increases, effectively improving the blood supply and metabolism of the myocardium; blood circulation is strengthened, and the nutrition and oxygen supply of internal organs such as the pancreas are fully improved, and the function of insulin-secreting cells returns to normal, which can effectively control diabetes.

◇ Enhance sexual function: Squatting exercises can strengthen the muscles on the inner thighs, including the long adductor muscles that are directly related to sexual ability. In addition, since it can cause the blood and lymph fluid that easily accumulate here to flow back, it also promotes the activity of the reproductive organs. People's sexual function will gradually decline after middle age. If you can persist in squatting for a long time, your sexual function will inevitably improve.

◇ Obvious weight loss effect: Squatting can consume a lot of calories and can reduce excess fat on the body, especially the fat accumulated in the buttocks and thighs; in addition, squatting squeezes the abdomen, promotes the burning and decomposition of fat around the abdominal organs, reduces fat accumulation, and can also stimulate gastrointestinal digestion of food and promote the secretion of digestive enzymes.

◇Relax your mind: You can temporarily put aside your worries, let go of the pressure of life, relax your mind, regulate your emotions, and increase the fun of life, which is good for your physical and mental health.

◇ Delay brain decline: If the legs age (the main reason is the aging of muscles, bones, and joints), the brain will also age. As the legs age, people's activities decrease, the senses have fewer opportunities to receive new information, and there is less stimulation from the outside world. Brain cells are no longer active, and people will become demented. Squatting can strengthen the leg's mobility and enhance contact with the outside world, which can not only delay brain decline, but also further enhance intelligence and wisdom.

Exercise duration and intensity

You can determine the duration according to your own situation, exercising for 5 to 15 minutes each time, generally once a day or divided into 2 to 3 times.

In terms of exercise time, squatting for 5 minutes at a leisurely pace is equivalent to walking for 1 hour or kneeling for 20 minutes. It is a time-saving aerobic exercise.

As for the amount of exercise, you have to control it yourself. You should be slightly out of breath after each activity, and your pulse should be within 120 beats per minute. It is best if your whole body feels comfortable. If you exceed this limit, you will feel tired, which is not conducive to your health.

The most effective squat is to do a full squat and then a full standup, slowly, for 3 to 5 minutes a day; if you can't do a full squat at the beginning, then gradually start with a half squat or even a 1/4 squat. As long as you persist, you will definitely succeed.

Squat yoga pose

1. Deflation type

2. Salute

3. Splitting wood

Reply to the names of these three poses in the Yoga Network subscription account one by one, and you can view the video tutorials of these three different squat poses and practice them!

Special tips:

When practicing squats for the first time, limit the number of repetitions to 10 to 20 times, which generally will not cause muscle pain.

For people with weak constitution, adjustments can be made according to their own conditions; when the elderly do squatting exercises, they should hold the head of the bed, other handrails or door frames with their hands, and do it slowly and steadily. The squatting speed should not be fast. It is best to do 10 at a time and no more than 5 times a day.