Squatting is not just for muscular men

Many fairies may think, a deep squat is a muscle man practice movement, we practice manly movements, and will not train into thick legs, right? The answer from Japanese fitness instructors is of course not! The deep squat can exercise not only the legs.

First, it can increase abdominal pressure, and exercise the transverse abdominal muscle. Second, by bending the hip joint more than 90 degrees deep, you can stimulate the medial muscles' gut psoas.

This means that across the wide, lazy tummy cancer patients, with 1 day and 1 minute of squatting, you can let us have a more perfect body giggle.

The squat should do the following two things

①Wake up in the morning and go to the bathroom immediately after the exercise, you can improve your metabolism to shape the body easy to burn fat.

The number of times can be determined by physical strength, several times are OK. but to stick to 1 minute. The sense of accomplishment of holding on for one minute can make you feel confident.

The standard action of the deep squat

feet apart slightly wider than two shoulders → chest up → arms gently held in front of the chest → toes slightly facing outward

Then start squatting with your hips down, taking care that your knees do not exceed your toes.

Wrong Movements

To introduce you to some of the error-prone practices. These actions are not only ineffective but also may be injured. Be sure to pay attention.

① Knees should not go beyond the toes

If you squat with your knees protruding forward, your hips will not be able to hold up to the back. This will not stimulate the large glutes.

②The back should not be hunched

A hunched back does not stimulate the torso. Keep a straight line from your head to your hips.

③Hips should not be higher than the knees

The knees are not fully bent and only the hips protrude backward. This does not stimulate the torso.

Those who are worried that their posture is not correct enough can borrow a chair! Hands-on the back of the chair, the waist to the lower back, pay attention to stand in the elbow will not bend position, squat down to the thighs and the ground hold parallel, adhere to 1 minute.

Q & A about the squat

To form a habit of squatting every day, you should eliminate any doubts and anxieties that arise during the practice of squatting as soon as possible. Here we have asked our experts to answer common questions.

Q.I heard that squatting will make my thighs thicker.

Don't worry.

One minute of squatting a day does not make your muscles expand to the point of making your thighs thicker. By boosting your metabolism with deep squats, you can burn fat, tighten your body and achieve a leaner body.

Q When doing deep squatting the waist and knees will hurt, how to do it?

A First check is if you are moving correctly, if the pain is severe you need to go to the hospital

Muscle pain is the pain caused by the destruction of muscles during muscle growth, there is no need to stop training. If the pain is mild, you should keep practicing. Just promote blood flow by stretching and warming up to recover as soon as possible.

QIf the muscle is sore. Should I take a break?

ABe sure to stick with it!

Muscle pain is the pain caused by the destruction of the muscle growth process, there is no need to rest. Don't give up if you have a little muscle pain, and keep going every day. Stretching and walking can promote blood circulation and also make muscle pain recover faster.

Q I feel like it's too easy to hold on for 1 minute, why?

Make sure your posture is correct

You may feel relaxed because your posture is not correct. First, observe whether your posture is correct. If you still feel relaxed in this case, try to extend the time or slow down the movement.