＂Fancy＂ Squat Practice, Choose a Reasonable Exercise Method to Be a Fitness Master.
Editor’s note:With the improvement of living standards, people’s demand for health is getting stronger and stronger, especially this year’s COVID-19 epidemic, which has set off a wave of fitness and strong physique, and various fancy exercise methods have emerged one after another. Today Xiaobian will talk to you about the topic of fitness.
"Fancy" squat to practice the whole body
Squat is a common physical condition in daily life. In the process of squatting and standing up, it can strengthen the muscle strength of the core and lower limbs, promote blood circulation and exercise cardiopulmonary function. Seven squats make your fitness more fun.
Squat on the wall. Improve all kinds of neck, shoulder, waist and leg pain, and stretch muscles, ligaments and the whole spine. When practicing, stand on the side wall, put your feet together, put your center of gravity on the front sole, drop your hands naturally, look straight ahead with your eyes, relax your waist, bow back, slowly squat down, and slowly raise your body after squatting to the lowest level. Don’t lean back and tilt your head when squatting, and keep your spine neutral. The speed of squatting should be adjusted as needed. It is suggested that the elderly or those who do less exercise choose slow squatting, about 2~3 squats per minute, and control it at about 150 squats a day.
Squat horse stance. A kind of static strength training, which mainly exercises quadriceps femoris, can strengthen the strength of waist and lower limbs and improve physical stability. When practicing, your feet are slightly wider than your shoulders, your toes are forward, and you squat to a semi-squat posture, your thighs are parallel to the ground, and your knees are supported to both sides. Be careful not to exceed your toes, and your hips are tightened forward and inward to keep your upper body upright. Squatting horse stance has great pressure on the knee joint, so we should do what we can and keep the posture correct.
Squat. Effectively exercise core muscles such as lower limb muscles, gluteal muscles and abdominal muscles. When practicing, your feet should be shoulder-width, your toes and knees should be kept in the same direction, your eyes should look straight ahead, your hands should naturally droop or lift horizontally, bend your knees and push your hips backwards, tighten your whole body muscles, keep your back straight, slowly squat down, and lift your arms horizontally forward, paying attention to the fact that your knees should not exceed your toes and your heels should not leave the ground, and the stress is mainly on your heels; Stop squatting until the hip joint is slightly lower than the knee joint, then start from the heel and exert force on the thigh to return to the starting position.
Lunge squat. In practice, stand with your feet open and shoulder width apart, eyes straight ahead, chest and back straight, hands akimbo, right foot step out, right in front of your left foot, keep your upper body upright, squat forward, with your right knee flexed to about 90 degrees, and your left knee almost touches the ground but not the ground, then raise your body. The posture is the same when the left foot is in front. This action can improve the balance of the body and strengthen the muscle strength of the waist and abdomen core, buttocks and thighs.
Squat your legs together. Keep your feet together, bend your knees, keep your thighs close to your calves, and try to keep your upper body upright for 1~3 minutes. This method mainly exercises the anterolateral muscles of thighs and calves and spinal muscles, but it is not recommended for lower limb joints, especially those with knee pain or limited mobility.
Squat on tiptoe. Feet are shoulder width apart, the forefoot touches the ground, the heel is lifted off the ground, the knees are bent so that the thighs are close to the calves, and the upper body is straight for 30~60 seconds. Mainly exercise calf muscles, core muscles and body balance. Knee joint pain or achilles tendon injury is not recommended.
Squat against the wall. 1. Squat against the wall: keep your back straight and close to the wall, bend your hips and knees so that the thigh and calf are at 90 ~150 degrees, and your hands naturally droop or relax on your thighs. 2. Squat against the wall: your feet are about 30cm away from the wall, leaning against the wall, your hands naturally droop, and your knees bend and squat. When your thighs are parallel to the ground, your heels exert force to lift your body back to the original position. During the whole process, you need to keep your back close to the wall and avoid your knees from exceeding your toes and knees. Each group lasts for 30 seconds to 2 minutes, and do 2 to 3 groups continuously. It is a good way to exercise the strength of quadriceps femoris for patients with obvious knee joint pain, patients in the early stage of lower limb surgery and middle-aged and elderly people.
Effective exercise, these points should be clearly remembered.
Everyone knows how to exercise, but only by mastering the right way can you effectively achieve your exercise goal.
Do what you can. When making an exercise plan, you must do what you can according to your physical condition, and you can’t blindly pursue a large amount of exercise, intensive training or exercise methods that are not suitable for you. The way and intensity of exercise should not be too easy to achieve, but it should be challenging, but it should not be too difficult, otherwise it will lose confidence and easily cause sports injuries.
Step by step. Whether it is a beginner or a fitness expert, the intensity of exercise needs to be gradual, especially for beginners, so that the body can adapt gradually and it is not easy to cause harm. At the same time, the same is true before each exercise. It is best to warm up first.
Interest comes first. Interest is the best teacher, so is exercise. It’s best to find sports that interest you, so as to be conducive to long-term persistence. First, cultivate your interest in sports and discover the beauty of sports. Maybe sports will become an indispensable part of your life in the near future.
Stick to it. Exercise can’t be "fishing for three days and drying the net for two days", and it must be adhered to for a long time. This is not only a test of physical quality, but also a temper of will quality. Therefore, it is suggested that you try to choose exercise programs that you are interested in or relatively easy to stick to, so as to really achieve the function of strengthening the body and discover the charm of sports.
Exercise at least three times a week to enjoy the benefits of exercise. Exercising once or twice a week will not bring lasting health benefits. Sean, a sports scientist at Rutgers University in the United States, believes that there should be at least three days of planned exercise every week. Most people don’t take regular exercise within a week, and muscle tissue will begin to decompose. The principle of "use in and waste out" is very suitable for the field of fitness.
Lifting iron is an effective way to build muscles. Lifting iron is an exercise method of lifting weights with iron tools such as barbells and dumbbells. Lifting iron is a good way to strengthen muscle strength, but some women worry that it will become too strong. In fact, the amount of testosterone produced by women is much less than that of men, which means that no matter how much they exercise, they will not overextend their muscles. However, lifting iron can’t turn fat into muscle. Physiologically, they are two different tissues. Fat is sandwiched between skin and muscles, and it is also wrapped around organs such as the heart. Muscle tissue can be subdivided into three main types: smooth muscle, myocardium and skeletal muscle, which are distributed all over the body. What lifting iron can really do is to help you build muscles in and around any adipose tissue. The best way to lose fat is a healthy diet combined with exercise.
Exercise is actually the most brain-healthy. A large number of studies show that physical exercise is the best way to improve cognitive function. Researchers at the University of Maryland in the United States have found that aerobic exercise has unparalleled benefits for enhancing brain function. This kind of exercise is not only good for the brain, but also good for the heart.
Plate support is the "trump card" to exercise abdominal muscles. Some people use sit-ups to practice abdominal muscles, but they can only target abdominal muscles, while flat support mobilizes several groups of muscles on the side, front and back of the human body. Therefore, if you want to enhance the strength of core muscles, especially abdominal muscles, then choose flat support.
Different ages focus on fitness, so we should choose reasonable exercise methods.
As we all know, regular physical exercise can enhance heart and lung function, improve physical function, improve self-immunity and prevent diseases. At the same time, it can also cultivate sentiment, maintain a healthy mentality and improve self-confidence. But exercise also pays attention to ways and means, not the same. It is best to make an exercise plan according to your own specific situation, and don’t exercise blindly.
Adolescent stage. Mainly to participate in school exercise activities, pay attention to the role of broadcast gymnastics. Teenagers are in the stage of growth and development, and posture correction is particularly important. Many bad habits of teenagers, such as doing homework while lying down, watching TV and using mobile phones with their heads down, will have an impact on bone development, leading to problems such as pelvic tilt and scoliosis. Teenagers doing broadcast gymnastics seriously is not only helpful to correct posture, but also can promote physical development.
Youth stage. When you are young, you can reach the best state of physical development, and you can tolerate high-intensity physical exercise, such as running, cycling, hiking, mountaineering, extreme sports, etc. The purpose of exercise is to strengthen muscle strength, improve cardiopulmonary function, improve coordination and balance, and comprehensively improve your physical fitness.
Middle age. When people reach middle age, their physical functions begin to deteriorate, and the intensity of exercise needs to be reduced compared with that of youth, so they can be changed to jogging, walking, swimming and other low-intensity exercise methods. At the same time, middle age is the age stage with the greatest stress in life and work, with more time sitting in the office and using the computer and less exercise time. Therefore, middle-aged people can exercise after busy work, which not only enhances their physical fitness, but also regulates the pressure of work and life through exercise.
Old age. In the old age, we should take slow-paced and safer exercise methods, such as walking and Tai Ji Chuan. The functions of the elderly are obviously decreased, especially the muscle strength, and the ability of coordination and balance is poor. We must pay attention to preventing falls during exercise. At the same time, osteoporosis is a common problem among the elderly. It is suggested that the elderly should get more sunshine every day, mainly taking outdoor exercise. (People’s Health Network is integrated from Life Times and China Chinese Medicine News)