What kind of strength can you practice by squatting?
What kind of strength can you practice by squatting? "As people age, their feet will fade first, and the roots of trees will die first." Squatting is a better exercise method. If If you don’t want to age prematurely, you have to ensure that your feet don’t age. As the saying goes, “Keep your feet healthy first, and those who work hard on their legs will live longer.” Paying attention to the health care of your legs and feet can prevent and cure diseases, and lead to a healthy and long life.
What kind of strength can be gained by squatting 1
The deep squat, also called the full squat, is one of the most complex movements in bodybuilding and has the most practiced parts. It is also an action in powerlifting competitions. Squats have strong stimulation to the entire lower limbs and trunk, and can exercise the quadriceps (rectus femoris, vastus medius, vastus lateralis, vastus medialis), gluteus maximus, biceps femoris, semitendinosus, Semimembranosus, and also has a strong effect on the erector spinae, piriformis, adductor magnus, gluteus medius, gluteus minimus and calf muscles. In addition, squats have a positive impact on a series of physiological and biochemical reactions such as cardiopulmonary function, nerve regulation, and hormone secretion. Therefore, practicing squats is a required course for professional athletes and amateur bodybuilders.
Action process: Place the barbell behind your neck, grasp the barbell with both hands, keep your body straight, look straight ahead, and feet shoulder-width apart. Bend your knees and slowly squat down until your thighs are parallel to the ground or slightly lower than your knees. After maintaining this position, wait until your quadriceps muscles contract and exert force, then kick your legs and extend your knees until they return to their original position. Action rhythm: squat for 2-3 seconds, rest for 1-2 seconds, and squat for 2 seconds.
The deep squat is a double-joint movement that extends the hips and knees. It can be divided into three stages: preparation, squatting and squatting.
1. Prepare the posture. Beginners must first determine the exact location where the barbell is placed. Keep your head up, chest straight, and your back straight, but not hyperextended. After retracting the scapulae, place the bar on the bulging trapezius and deltoid muscles to adjust your balance. The weight of the barbell is shared by four points, of which the trapezius muscles bear most of the weight, so there is no need for cushioning materials such as sponges. Even if you are thin and have weak deltoid and trapezius muscles, you can still "eat heavy" without feeling pain or other discomfort. Raise your arms sideways and hold the bar with both hands for stability. Place a board or barbell about 3 cm thick under your heels. After the shoulders are loaded, the total center of gravity of the human body and the barbell moves backward, and the back cannot lean forward. Only by raising the heels to passively move the center of gravity forward can the body return to a stable support state. The regained balance also allows for increased stress on the quadriceps during the squat. After lifting the barbell, adjust the position of your feet. The distance between the two feet is generally the same as the shoulder width. If they are too far apart, the inner adductor muscles will be over-stressed and over-developed, which is detrimental to aesthetics and life. Your feet should be in a natural stance at an angle of 30 to 45 degrees. Putting the barbell on the cervical vertebrae will cause pain, and will also cause the chest and waist to be arched, which will increase the tension of the low back muscles, straighten the limbs, and straighten the back.
2. Squat. After getting into the ready position, take a deep breath and slowly bend your knees to control the squat. When squatting, the direction of the knee joint is in the same direction as the toes. Squat until the thigh is parallel to the ground or slightly lower than the knee. If the hips fall to the ankle joints, the squat is too low, which is unnecessary and can easily cause injuries to the knees, ankles and other joints. The squatting speed should not be too fast, and the rhythm should be controlled. At least the squatting speed cannot be faster than the squatting speed. Since there is an obvious time effect after the muscle is stretched, the longer the time, the more the muscle strength will decrease, and conversely, the less the muscle strength will decrease. Therefore, the weight that a weightlifter can lift immediately after squatting may not be able to be lifted if he pauses for a longer time after squatting. The reason is that he squatted immediately to use the gluteal muscles, quadriceps and other muscle groups to lengthen, increase muscle elasticity and enhance muscle strength. The requirements for bodybuilding exercises are different. Squat down to the minimum and hold for 1-2 seconds, and then squat back up. Although the weight of squatting is smaller in this way, the actual force on the lower limb muscles is not reduced, and it is relatively safer.
3. Squat up. The most valuable part of the squat exercise is the squatting stage. At this stage, the focus is on the legs, exerting all the force on the legs, and exhaling at the same time. To raise your head, imagine kicking your legs so that your head can be pushed upwards. Do not lift your buttocks first and then straighten your waist. The center of gravity should be kept stable throughout the squatting process and the feet should not move. After the body is upright, the quadriceps continue to exert force and contract extremely to keep the knee joint hyperextended for 1-2 seconds.
Protection and assistance are very important when practicing squats. There are two main methods: "holding the waist" and "supporting the bar". Hold the waist: Stand behind the practitioner, stand in the same direction, wrap your hands around the waist of the practitioner, and squat and rise together. Holding the bar: Stand in front or behind the practitioner and support the barbell with the palms of both hands facing upward.
Beginners should first use a weight of 15-20RM to experience the movements. They should act according to their ability at the beginning and should not blindly increase the weight. Practitioners should be cautious when there is a lack of protection and help. When resting between sets, walk around to avoid blood pooling in the lower limbs. In addition, when squatting, the weight of the barbell is transmitted from the lower back to the lower limbs. To increase the weight of the squat, the strength of the relevant muscles also needs to be strengthened. What kind of strength can be gained by squatting 2
Squat training
No need to spend money, no equipment or space, as long as it is convenient, at home, in the company office or in the park, as long as there is a foothold. But no matter how busy you are, if you want to be healthy, you only need 5 to 15 minutes of practice every day.
Because the feet are the farthest away from the heart, the process of blood flowing from the heart to the toes is also long, and peripheral circulation disorders are prone to occur, resulting in insufficient blood supply; some metabolic waste and various toxins may It accumulates in the feet and produces certain toxins, causing arthritis and pathological changes in some organs.
The ancients often soaked their feet, massaged their soles with their hands, and walked every day to draw Qi and blood to their feet. As long as fresh blood can be directed to their feet and the Qi and blood can flow smoothly, they can The metabolic waste accumulated in the feet is transported to the kidneys for processing and excreted from the body.
The principle of how squatting exercise can strengthen the body
When a person squats down, the body becomes three-fold, the squeezed blood vessels shrink, and the qi and blood rush to the unsqueezed blood vessels throughout the body. Forcing them to expand and bulge; as soon as a person stands up, the whole body's energy and blood rush to the originally squeezed blood vessels, filling them with blood.
In this reciprocating movement of qi and blood, squatting together, pressing and releasing, flushing and returning, just like rinsing a bottle, the blood vessels throughout the body are repeatedly flushed, softening the blood vessels and speeding up blood flow. Circulation and metabolism in the body, activating the immune system.
The functions and benefits of squatting exercises
1. Strengthen joints and bones
Squatting can enhance the range of motion of the waist, hips, knees and ankle joints. Enhance the flexibility of the knee joint and delay joint aging. If the joints move less, the bones will become weak and calcium will be lost into the blood. And it will accumulate in the kidneys and bladder, causing adverse consequences such as difficulty urinating and bacterial reproduction. Therefore, regular use and movement of joints is the key to staying young forever.
2. Can enhance 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. , you will feel relaxed and energetic when walking. Human muscles will be more developed if they are used moderately, but they will deteriorate if they are not used or overused.
3. It can improve blood vessel function
It can dilate micro and small arteries, reduce the peripheral resistance of the heart, improve the elasticity of micro and small arterial blood vessel walls, and effectively lower blood pressure.
4. Can lower blood lipids
Squatting exercise can enhance the transportation and transformation function of the spleen meridian by stimulating the meridian system, promote the decomposition of atherosclerotic plaques on blood vessel walls, and reduce blood lipids. The viscosity promotes lipid metabolism, thereby improving the elasticity of blood vessels, effectively preventing and treating atherosclerosis, and is of great significance in preventing cardiovascular and cerebrovascular accidents.
5. Can promote metabolism
Squat exercise mainly relies on the flexion and extension of the two legs to support the weight of the body above the trunk. When squatting, the weight of the body squeezes the blood vessels in the leg muscles downward, speeding up the venous blood flow of the lower limbs to the heart; when the body rises, the weight of the body relieves the pressure on the muscles of the lower limbs, and the arterial blood pumped out from the heart quickly Enter the lower limbs. Repeatedly squatting, getting up, and squatting again act like a "pump" to speed up blood circulation and metabolism.
6. The weight loss effect is obvious
Squatting can consume a lot of calories and can lose excess fat on the body, especially the fat accumulated in the buttocks and thighs.
In addition, due to squeezing the abdomen when squatting, it promotes the burning and decomposition of fat around the abdominal organs and reduces fat accumulation; it can also stimulate gastrointestinal food digestion and promote the secretion of digestive enzymes.
7. Exercise can relax the spirit
It can temporarily put aside worries and stress of life, relax the spirit, regulate emotions, and increase the joy of life, which is good for people's health. There are benefits to both physical and mental health.
Action essentials
The correct posture should be from the beginning to the end of the action. The torso from the head to the waist should always be in a straight and extended state, and the buttocks should be raised behind you.
Starting position: Relax your whole body, spread your legs slightly wider than shoulder width (or shoulder width), and stand naturally; the direction of your toes is basically an inverted figure eight, with the second toe of your foot pointing in the direction of your toes. 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.
Ending position: Bend the knees until the thighs are parallel to the ground (depending on the physical strength of each person, the elderly or beginners can start with a half squat or a 1/4 squat); when squatting completely Pause segments work the best muscles.
Posture when standing up: The key point when standing up is to feel that the entire foot is pushing down on the ground and stand upright.
The speed of squatting: The rough standard for squatting speed is once every 5 seconds (depending on physical strength, comfortable is better). When reaching the squatting position, it is better to deliberately slow down.
Breathing method: Inhale while squatting; exhale while standing up.
Frequency of exercise: Pay attention to do within your ability and do it step by step. It is appropriate to do more than 30 times a day. People who are weak should do less at first, and those who have physical strength can do more.
How often to do squats: If you want to stay healthy or burn fat, you should exercise every day.
Action time and intensity
It can be determined according to your own situation. Each exercise lasts for 5 to 15 minutes, usually once a day or divided into 2 to 3 times.