蹲一蹲,利的全身, these 5 kinds of the most health 蹲 method, you have to learn oh!
Often said “good but dumplings, comfortable but lying”, after a long day of exhaustion, many people feel that lying down is the most boring.
But in fact, the body’s favorite posture is neither lying nor sitting, but embarrassing.
Medical research has found that people’s postures are very similar to the posture of oxides in the uterus. It can relax our body and give us enough inner security.
In terms of exercise time, the amount of exercise for 5 minutes is equivalent to walking for 1 hour.
More “蹲一蹲” can sometimes bring us many unexpected health effects.
A glimpse of the whole body’s lifestyle survey of some hundred-year-old healthy elderly people found that they were farming in armed fields, squatting at the pond, washing vegetables, washing clothes, and even going to the toilet.
“蹲一蹲” strengthened their waist and legs.
Strong joints and skeletal jaws enhance the range of motion of the lumbar, hip, knee and knee joints, enhance knee joint complications, and delay joint aging.
If the joints are less active, the fractured bones become weak, calcium will be lost to the blood, and it will accumulate in the kidneys and bladder, causing dysuria and bacterial growth. Therefore, regular use and active joints are the key to staying young.
Improve vascular function, sputum can dilate micro- and small arterial blood vessels, reduce the length of blood vessels, can improve the elasticity of micro- and small arterial blood vessel walls, and effectively lower blood pressure.
Lowering blood fat lower jaw movement stimulates the meridian system, improves the function of spleen transport, promotes the decomposition of atherosclerotic plaque, reduces blood viscosity, reduces blood triglyceride and low density lipoprotein, and increases high density.Lipoprotein, which promotes lipid metabolism, improves the elasticity of blood vessels, and effectively prevents atherosclerosis. It is important for preventing heart and cerebrovascular accidents.
Delaying the brain’s decline “moving, not old”, the lower jaw can strengthen the leg’s ability to move, enhance the sensory stimulation from the outside, not only can delay the decline of the brain, but also can further enhance wisdom.
These five methods of sputum, the most healthy one.
Anti-stomach disease: 乞丐蹲乞丐蹲 is a kind of sputum recommended by many Chinese medicine practitioners. It can prevent stomach problems and has the best effect after meals.
Method: With both hands on the knees, the buttocks try to squat but not on the ground, waist, back, head try to be in a straight line, shut up when inhaling, and slightly open the mouth when exhaling.
Hold for 1-3 minutes.
Bracers: This method is especially suitable for injured or elderly people. The chair has the effect of protecting the knee joint.
Method: Use your own buttocks, the back of the waist depends on the back (or opening) of the chair, do not step down on the back, and keep it still after squatting.
The practice time can be extended gradually to 2?
4 minutes is appropriate.
Kidney protection: When the toes are tiptoid, the center of gravity is supported on the forefoot and the large claws, and there are three key points in this area (foot Shaoyin kidney, foot yin and liver and foot Taiyin spleen).Mild stimulation can warm kidney yang.
Method: The forefoot of both feet is on the ground and the heel is lifted off the ground.
The knees are bent, the thighs are pressed against the calves, but the time is controlled from 30 seconds to 1 minute, avoiding excessive strain or cramps.
Promote blood circulation: Chinese medicine practitioners believe that the buttocks are the main switch of the six meridians in the legs, and the light beam that connects our body’s blood, but it is also the most vulnerable to cold, wet and bloody.
When the lunge is squatted, it will apply to the muscles of the buttocks to promote circulation of blood in the head.
Method: Take the left foot, the tip of the right foot touches the ground and the toes are in a state of toe, and the legs are in a lunge.
Drop the body weight between your feet and change the left and right feet for 30 seconds.
Good color: split legs, this action is suitable for sedentary people as intermittent exercise, active body, can promote the body’s blood circulation, long-term persistence, can bring you good looks.
Method: The two feet are separated from the shoulder width, the two feet are parallel, and the knees are bent less than 90 degrees.
Keep the front stable and do not shake left and right, no more than 10 cm from the ground, practice time is 1-3 minutes.
Tip: When practicing the squat exercise for the first time, control the number to 10?Within 20 times, it usually does not cause muscle pain.
This is why the practice of squatting, injury, injury, squatting and joint injury is often a bit: wrong posture.
So how can we make it unrestricted?
It is best to warm up before the warm-up, the local knee flexes and the waist rotates left and right.
Warming up helps the body get into motion early and reduce the damage to complications!
It is best to rely on a chair to protect the wheelchair. It is best to choose the above-mentioned method of squatting: by chair.
In addition, when you kneel down, look at your own load weight, if you do not adapt to stop.
You can practice the horse step, instead of the squatting old man, you can also use the zama step instead of the squat to achieve the purpose of practicing leg strength.
This can also help people exercise the shoulders, necks, elbows and knees, promote local blood circulation, relax the muscles, maintain the normal structure of the bone joints, stabilize muscle strength, and even delay the occurrence of osteoporosis.
For those who are long-term or weak, when doing squat exercise, the hand can hold the bed, other armrests or door frames, slowly and smoothly, the speed of the squat should not be fast, preferably no more than 10 at a time.Do not exceed 3 times a day.
Tips: Exercise is good, but don’t rush, you need to be gradual.