What are the benefits of squat exercise?

Everyone can do squats. However, this action, which is usually ignored by us, can bring great benefits to the human body. Let’s take a look at the benefits of doing squats with me.

What are the benefits of squatting?

Medical research has found that people’s squatting posture is very similar to the posture of a fetus in the womb. This is an instinctive posture for humans to seek comfort and shelter. Squatting can squeeze the abdomen, legs, and buttocks to the maximum extent, which can reduce fat; squatting consumes more calories than sitting and can effectively lose weight; when people squat, the blood flow of the heart and lungs is relatively sufficient, thereby reducing coronary heart disease , the incidence of emphysema, and the incidence of hypertension. In the squatting state, the diaphragm is lifted up, and when standing up, the diaphragm is lowered, which increases the range of movement of the chest and lungs, thus increasing vital capacity.

The method of squatting exercise is simple.

When preparing, place your hands on your waist, stand your feet shoulder-width apart, look straight, then relax your waist and bend your knees to squat slowly. When squatting, keep your heels off the ground and your center of gravity on the soles of your front feet. Try to keep your upper body upright and avoid leaning forward. At the same time, exhale by saying the word "ha". When standing up, clench your teeth and draw energy into your Dantian. As you inhale, stand up straight.

The depth of squatting varies from person to person and cannot be forced. Generally, you exercise 1 to 2 times a day, squatting 36 times each time.

Expert Tips:

Although the squatting movement is very simple, there is also a certain degree of care in doing it, otherwise it will turn out to be the opposite. Experts point out that when squatting, it is best not to squat deeply, which means that the angle of knee joint bending should not be less than 60 degrees, otherwise it is easy to feel dizzy when standing up. When doing squats, do not move too violently. The angle of knee joint bending can be increased gradually from large to small. If you take the time to squat every day, you will receive unexpected exercise effects. However, it needs to be reminded that the elderly and patients with chronic diseases should try squatting exercises with caution.

Things to note when doing squats

Starting position: Stand with your legs slightly wider than shoulder width apart, standing naturally. The direction of the toes is basically an inverted figure eight, based on the direction of the second toe of the foot. When squatting, the direction of the knee should be on the extension line of the second toe, which makes it more natural and less strenuous.

Squatting posture: The correct posture should be from the beginning to the end of the movement. The torso from the head to the waist should always remain straight and extended, and the buttocks should be raised behind you.

Ending position: Bend your knees until your thighs are parallel to the ground. Pausing segments during a full squat works the best muscles.

Posture when standing up: The key point when standing up is to feel that the entire sole of the foot is pushing down on the ground.

Squat speed: The approximate speed (time) of a squat is 5 seconds. When you reach the squatting position, it is better to deliberately slow down.

Breathing method when squatting: Inhale while squatting; exhale while standing up.

Number of exercises: 30 times a day is appropriate. People who are weak should do less at first, and those who are strong can do more.

What are the benefits of squatting?

First of all, it can improve blood vessel function. Squatting exercise can expand the micro- and small-artery blood vessels of the lower limbs, reduce the peripheral resistance of the heart, improve the elasticity of the micro- and small-artery blood vessel walls, and effectively lower blood pressure.

Squat exercise can strengthen joints and bones. Squatting can especially enhance the flexibility of the knee joint and delay the aging of the knee joint.

Promote metabolism. Squatting exercise accelerates the flow of venous blood from the lower limbs to the heart, strengthens blood circulation, increases the amount of blood returned to the heart, and effectively improves the blood supply and metabolism of the myocardium.

Squats can build muscle strength. Regular squatting exercises can enhance muscle strength, especially the muscle strength of the lower limbs; the strength of the two legs is enhanced, which can effectively prevent falls. When walking, you will feel more relaxed and full of vitality.

Squats delay brain decline. Squatting can enhance the mobility of the legs, enhance contact with the outside world, and delay brain decline.