For the modern people who often sit down, if you spend about 10 minutes more time practicing squatting every day, it is very beneficial. If you have never practiced it before and don't know anything about it, you can read the relevant information compiled by Xiaobian. The following several healthy squat exercises can be your reference.
Six squats
Tai Chi squat
Taiji squatting is that the tips of the feet are close together, the feet are close together, and then the knees are bent to the thighs. The abdomen of the legs and the legs are close together. The meridians and acupoints overlap and squeeze each other, which can achieve the effect of massage and massage. The training time is 1-3 minutes.
Eight trigrams squat
Bagua squat is an action evolved from Taiji squatting, that is, the lower limbs of Taiji squat are closed together, and the lower limbs are separated. The two feet are separated with the shoulder width, and the two feet are parallel. The bending of the knees is less than 90 degrees. The hips should not be twisted left and right, and the distance from the ground should not exceed 10 cm. The Eight Diagrams squatting is easier to do than Taiji squatting. The training time is 1-5 minutes.
Borrowing squat
The exerciser will rely on the wall with his back and lumbosacral part, or hold the railing in hand, so as to decompose the body weight and make the squat training easier, so as to squat deeply and squat for a long time. Practice time can be gradually extended from 1 minute to 5 minutes.
Squat on tiptoe
The exerciser should first relax the whole body, landing the forepaws of both feet on the ground, and lifting the heels slightly, do not fall down. Bend your knees, sink your torso, and press your thighs tightly over your calves. Squatting on tiptoe is a difficult sport, so we should not be forced to do it for the first time. The time should be controlled in 30 seconds to 1 minute.
Bow and arrow squat
The left foot is on the ground, and the right foot is in a tiptoe squat state. When squatting, the weight of the body falls on the right foot, and the left and right feet are changed every 30 seconds to change the stress situation of the two feet.
Heel squat
Heel squatting is the opposite of squatting on tiptoe, i.e. heel landing, while the arch part of the foot is also on the ground, and the forefoot is suspended, that is, the rear 2 / 3 part of the sole touches the ground. Because the forefoot is suspended in the air during the practice, the body center of gravity will shift backward. If you do not master it well, it is easy to fall backward. Therefore, you should pay attention to safety during the first practice, and the time should be controlled within 30 seconds to 1 minute.
When doing this set of movements, we should follow the principle of "easy first, then difficult". First, we should start from squatting and then gradually try other squat exercises.
This is the introduction of healthy squatting exercise. You can practice it according to the above introduction. In fact, these exercises do not take much time. As long as you pay attention to regular practice, especially for sedentary people, if you want to protect your health, you should pay attention to it. It is good to practice squatting exercise often.
matters needing attention
In short, the barbell must be placed firmly in squatting practice, so that the practice is safe, effective and painless. To this end, please note the following points:
do according to one's ability. The weight of squat is large, so it is not allowed to increase weight blindly. In the absence of protection and help in the case of practice, must be careful.
Make sure where the barbell is placed. Do not let the barbell press directly on the joints or bones, but on the flexible muscles to improve the bearing capacity. In order to increase the contact area, reduce the pressure, avoid the pain and maintain the stability of the barbell. In addition, the barbell should be close to the total center of gravity of the body, or through the center of the supporting surface. In a word, clear placement position is the foundation of the barbell.
The right action. It is wrong and dangerous to practice squat with bow waist and back collapse. Be sure to look up when you do the action.
Reasonable movement rhythm. When squatting, do not lower the speed too fast, put too low, otherwise it is very easy to damage the knee and ankle joints. The reason why the barbell goes down fast is that the supporting muscles are too loose. Barbell weight is larger, plus a certain speed, will cause can not rise or slip. The investigation shows that more than 70% of barbell slippage occurs in the process of lowering.
It is very important to protect and help when practicing squat. There are mainly two ways of "holding the waist" and "holding the bar". Waist: stand in the same direction behind the exerciser with both hands around the waist and squat together. Holding bar: standing in front of or behind the exerciser and supporting the barbell with palms of both hands upward.
Beginners should first use the weight of 15-20 RM to experience the movement, start to do according to their ability, not blindly increase the weight, lack of protection to help practitioners to be careful. When resting between groups, walk around to avoid blood stagnation in lower limbs. In addition, the weight of barbell is transmitted from the back of the waist to the lower limbs. In order to improve the weight of squat, the muscle strength of the relevant parts also needs to be strengthened.
