1. Practice squats every night before going to bed, how many do you do to meet the standard?
Those who practice squats are usually office workers. They don’t have time to exercise during the day, and they only have time when they return home at night. Therefore, many people choose to exercise a little before going to bed, which can not only keep the body healthy, but also bring fatigue and promote sleep.Practice squats every night before going to bed
For a fitness expert, it is easy to do 100 squats a day. If you are just getting started, it is recommended to start with 50. If you can complete 50 according to the standard movements, you will reach the standard. Wait until your body gets used to this intensity, and then gradually increase it.
After the age of 45, you can also take care of your knees by squatting. Generally, there are three methods: half squat, deep squat, and full squat. For those who are older and have no sports foundation, it is more appropriate to practice half squat first, that is, the hips are slightly tilted. It does not need to be level with the knees. Do 60 times before going to bed every night, which will help maintain the knees and strengthen the physique.
2. Insist on squatting, 3 benefits come unwittingly, learn about
One: exercise lower limbs to prevent falls
Only when the legs and feet are healthy and strong can we go far, but as we get older, we have more or less joint problems and muscle atrophy. Through long-term squat exercises, joint stiffness and flexibility can be strengthened, while the muscles in the thighs and calves are exercised, and the legs become stronger.
Second: Dispel the cold and warm the body to enhance cardiopulmonary function
People with frequent coughs and weak heart and lung function are also suitable for squatting, because the breathing rate will become faster during the process of squatting and getting up, the gas passing through the lungs will increase, the lung function will be exercised, and the heart will pump more blood. , produces more heat, and hands and feet quickly become hot.
Three: Reduce the risk of varicose veins
Usually sitting for a long time, standing for a long time, the legs are inactive for a long time, the blood circulation is not very good, the blood flow rate of the lower limbs is accelerated during the squat exercise, which helps to prevent the occurrence of varicose veins. Especially for middle-aged and elderly people who do not like sports, proper squatting is better than massaging to exercise the lower limbs. If you are worried that you are too tired to do it, you can use walls and chairs.
3. Squats are not easy to cause harm, reminder: 2 mistakes can not be made Not based on personal ability, do 100 at the beginning
Everything should be done according to one’s ability. Before the leg muscles have been fully exercised, they should take it slow. Usually, there are few opportunities to walk, but suddenly doing 100 squats may cause muscle damage or even myolysis, and in severe cases it will even wear down the knees. Sometimes self-awareness is also very important. Don’t slap a swollen face to support a fat person. You can do as many as you can. Exercise itself is the result of long-term training, so don’t be impatient.
Middle-aged and elderly people with joint disease still insist on doing squats
Squats are equivalent to torture for people with bad joints. The smaller the bending angle, the more suffering the joints will suffer, resulting in increased pain and irreversible damage. If you have joint inflammation, you should do it after the disease has recovered, or perform half squats or wall squats to reduce the pressure on the joints. In addition to squats, there are other ways to maintain the knees, such as sitting on a chair and hooking the instep, punching the popliteal fossa with a hollow fist, etc. These are relatively mild and have less impact on the joints.
In short, before you practice squatting, you must first understand its methods and postures. If you are very tired, then reduce the difficulty and lend yourself some strength. At the same time, you must understand your physical condition, which movements you can’t do, and don’t support yourself. .
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