Squat refers to the action of bending the lower body and lowering the body. Squatting needs to exercise the three important joints of the human body. When doing squatting, the body will rotate the three axes: hip, knee and ankle. In the process of squatting, no matter which link is not done well, it will easily cause falls. The squat cannot be completed without simultaneous rotation. So what kind of impact will doing 100 squats a day have on your body? Let's take a look with this website.
Squatting exercise has more muscle blocks, which can fully exercise the gluteus maximus, gluteus minimus and gluteus medius of the lower body of the human body. When doing squats, the upper body will also lean forward, so you can also exercise the spine muscles and waist muscles. In the process of bending the knee, you can also exercise the quadriceps femoris in front of the human thigh. Of course, you can also exercise the calf muscles to maintain balance. For women, squatting can also exercise the coordination of the muscles of the whole body, make the lines of the legs more beautiful, and make these muscles develop harmoniously and work together perfectly.
Squatting has many other advantages, of course. When doing full squat, it can increase the blood flow, discharge the dirty things in the blood, help the rehabilitation of the old tissue, and alleviate the pain caused by the old injury to a certain extent. Although it seems that squatting will wear the knee to a certain extent, it is not so, because people's blood circulation during squatting can help remove broken tissues and help recover from injuries. Especially the anterior cruciate ligament injury of the knee.
There are also many things to pay attention to when doing squatting.
First, because when the human body squats, the thigh will be close to the calf, and the body can no longer go down, that is, the body has fallen to the lowest point. If you want to do a standard squat, you need great strength when you get up, and your muscles will be sore to a certain extent. Therefore, we must act according to our ability. Don't make a hundred at the beginning, lest we don't want to do it again the next day. Exercise this kind of thing really should be step by step, in order to be able to stick to it for a longer time.
Second, in the process of squatting, pay attention to the operation of the three axes and lean forward slightly. This can keep the balance of the body, but don't lean forward too much, so as not to achieve the effect of exercise. In fact, when squatting to the lowest point, the body is sitting. Don't ask yourself to squat because you have a squat word.
Third, in order to meet the requirements of exercise, when doing squatting, you should stay at the lowest point for about one second, never rise and fall quickly, and don't rebound by inertia, because it is extremely easy to damage the cartilage at the knee joint.
Fourth, do what you can. The weight of squatting is large, so you can't increase the weight blindly. Be careful when practicing without protection and help.
Make clear where the barbell is placed. Don't let the barbell directly press on the joints or bones, but on the flexible muscles to improve the bearing capacity. The barbell should also be in contact with the shoulder as much as possible to increase the contact surface, reduce pressure, avoid pain and maintain the stability of the barbell. In addition, the barbell should be close to the total center of gravity of the body or pass through the center of the supporting surface. In short, a clear placement position is the basis for the stable placement of barbells.
Fifth, correct action. It is wrong and dangerous to practice squatting with bent waist and collapsed back. Be sure to look up when you move.
Sixth, reasonable movement rhythm. When squatting, do not lower too fast or too low, otherwise it is very easy to damage knees, ankles and other joints. The reason for the fast lowering speed of barbell is that the supporting muscles are too loose. If the weight of the barbell is large and there is a certain speed, it will cause failure to get up or slippage. The survey shows that barbell slippage occurs in the process of lowering, accounting for more than 70%.
Seventh, it is very important to protect and help when practicing squatting. There are mainly two ways of "holding the waist" and "supporting the bar". Waist: stand behind the exerciser in the same direction, embrace the exerciser's waist with both hands, squat and rise together. Supporting bar: stand in front of or behind the practitioner and hold the barbell with the palms of both hands upward.
Beginners should first experience the movement with the weight of 15-20rm. At the beginning, they should act according to their ability. They should not increase the weight blindly. When they lack protection and help, the practitioners should be careful. During the rest between groups, walk around to avoid blood stagnation in the lower limbs. In addition, when squatting, the weight of the barbell is transmitted from the waist and back to the lower limbs. To improve the weight of squatting, the strength of muscles in relevant parts also needs to be strengthened.
If you can do these precautions and squatting standards, and insist on doing 100 every day, and then match it with a suitable diet, your body will become excellent in a year, and your immunity and disease resistance will be greatly improved.