What are the benefits of doing more crawling exercises?

With the continuous development of society, many modern young people are often busy with work and neglect their bodies. Long-term irregular diet or extreme physical fatigue will cause some physical illnesses and lead to problems such as low body resistance. Moreover, many people do not have time to exercise, which leads to poor physical fitness and easy to get sick. So what are the benefits of doing more crawling exercises? Let’s take a look at it together below.

Practice has proved that crawling exercises are effective in enhancing the physical fitness of middle-aged and elderly people, and preventing and treating diseases such as lumbar muscle strain, cervical and lumbar spondylosis, cardiovascular and cerebrovascular diseases, hemorrhoids, and varicose veins of the lower limbs. When a person crawls, the weight of the whole body is dispersed to the limbs, which greatly reduces the load-bearing on the spine, especially the lumbar spine, in an upright state. At the same time, it strengthens the waist and abdominal muscles that are rarely exercised. This has a certain preventive and therapeutic effect on lumbar muscle strain, lumbar spondylosis, etc. When crawling, the position of the heart, head, and neck is almost horizontal with the torso, which is beneficial to blood circulation throughout the body, increases blood supply to the cardiovascular, cerebrovascular and neck, and is effective in preventing and treating cardiovascular and cerebrovascular diseases and neck diseases. Crawling can also improve hemorrhoids, varicose veins in the lower limbs and other conditions caused by blood reflux disorders. Crawling also requires the coordinated movement of the limbs, which is beneficial for exercising the muscles in the neck, shoulders, back, arms and other parts of the body.

There are two main methods of crawling fitness: kneeling crawling (also called hand and knee crawling) and hand and foot crawling.

1. Crawl on your knees. It is a crawling method that starts with getting on your hands and knees, alternating between hands and knees. Posture: Head raised, fingers spread out on the ground, arms shoulder-width apart, knees on the ground shoulder-width apart.

2. Crawl on hands and feet. It is a crawling method that involves putting both hands and feet on the ground, and alternating between hands and feet. Posture: Raise your head, spread your five fingers on the ground, keep your arms shoulder-width apart, and place your feet on the ground about one and a half shoulder-widths apart, with the forefoot on the ground and your knees slightly bent.

Exercise method: ① Suitable for larger exercise venues. Crawl 20-30 meters (or 5 minutes) each time, lie on the ground and rest for 2-3 minutes, then repeat. Do 3 times in a row as a set, and do 3 sets in total. ② Suitable for exercise methods in smaller spaces, such as on the floor or bed indoors. First crawl forward for one 8 beats, then crawl backward for one 8 beats, alternating for 4 8 beats each. Crawl sideways to the left, first crawl sideways to the left for one 8 beats, then crawl sideways to the right for one 8 beats, alternating for 4 8 beats each. After completing 1 set, rest for 2-3 minutes, then repeat for a total of 4 sets. When exercising, kneeling crawling and hand and foot crawling can be practiced separately or alternately. Exercise at least 3 times a week. The crawling posture should be varied and the methods should be flexible and diverse. You can choose to crawl forward in a straight line, crawl backward slowly, or crawl left and right, in a curve, or in a circle, etc. To reduce the boredom during exercise.

The above article describes in detail the benefits of exercising more. In daily life, you can go outdoors to participate in aerobic exercise appropriately. While doing exercise, you can exercise your body, enhance your body's immunity and prevent colds. Long-term exercise can regulate the body's nutritional balance and prevent obesity. It is very beneficial to the body. You can also eat more fresh fruits in your daily life.