5 super benefits of squats! Get rid of insomnia, autonomic nervous system disorders, and static fatigue~

"Squats save Taiwan!" This is a popular slogan recently. People in the fitness industry, celebrities, or those who need to lose weight have a special liking for the squat, this ace move. What are the health benefits of squatting? For a squat novice, how to practice step by step from beginner to advanced. A professional Japanese coach teaches you that you don’t have to go hungry, nor do you feel tired or have endless work to do. You can easily get rid of the most difficult fat in the buttocks, thighs, and calves within 4 weeks, and stay away from insomnia, autonomic nervous system disorders, and static fatigue!

Squats are a comprehensive exercise that can train important muscle groups in the human body.

Why is squatting important? As we age, our bodies gradually begin to lose muscle. If we don't exercise our muscles early, once the muscles are lost, we may develop complications such as muscle weakness, and even damage our joints, affecting our mobility. The squat is a comprehensive exercise. In particular, the squat can train important muscle groups of the human body, including: quadriceps, gluteal muscles, erector spinae, trapezius muscles and core muscles.

Generally speaking, after exercise, it takes 48 to 72 hours of recovery time for muscles to return to normal and gradually increase muscle capacity. In his new book "The Squat Rule", the famous Japanese fitness coach Shinji Sakazume said that through the "super recovery" principle of muscle growth, he teaches everyone that as long as you squat for 4 weeks (once every three days, three minutes each time) and gradually carry out the squat course, you can get the following 5 benefits:

[5 super benefits of squats]

●1. Firm body and tight muscles: Correct squatting will use more than 70% of the body's muscles. Not only the muscles of the lower body, but also the abdominal muscles and back muscles will be tightened, and beautiful curves are no longer a dream.

●2. Eliminate static fatigue and be full of vitality: People who sit at the computer for a long time or use their mobile phones are prone to "static fatigue", which compresses blood vessels. Squats can exercise your muscles and bones, promote blood circulation, and eliminate fatigue substances smoothly.

●3. Get rid of insomnia and improve sleep quality: stimulate the sympathetic nerves to make the parasympathetic nerves work. Problems with autonomic nervous system disorders can also be easily solved.

●4. Stabilize emotions and relieve stress: Squats help to stabilize emotions and create a healthy body and mind.

●5. Promote blood circulation, dispel cold, and enhance healthy immunity: stimulate the second heart, the calf, to promote blood circulation, increase metabolic rate, and enhance immunity.

It is also important to follow a healthy and natural diet plan when performing squats, avoiding processed foods and sugars, which are particularly likely to cause weight gain. Instead, we should actively consume "zero-calorie" foods such as those without calories, caffeine, and gas, including mushrooms, tofu, and vegetables. In addition, you should drink plenty of water, about 1 liter more than usual.

The following are four squat movements, from beginner to advanced. You may wish to follow the instructions step by step:

Level-1

Chair squat

Point: Squats are a strength training exercise that can train muscles from the quadriceps to the entire lower body. The chair squat starts in a squatting position, which is the foundation of all squats.

START: Start in a squatting position with your feet shoulder-width apart and your arms crossed in front of your chest.

1. Push your hips out, bend your knees and hips, and lean forward until your elbows can touch your knees.

2. While exhaling, take 1 to 2 seconds to straighten your knees and hip joints, and slowly stand up. After inhaling, take 2 to 3 seconds to return to the original squatting position. Repeat this 10 times and then take a short break. Repeat the above steps for 3 cycles.

1. Toe and knee position

It may be easier to understand at first if you use a chair as an aid in the preparatory pose. Sit as shallow as possible in the chair, cross your hands in front of your chest, and lean your upper body forward. Bend your feet forward until your toes are directly under your knees.

2. Upper body posture

The upper body should be in a straight line from head to buttocks. Hunching or leaning back will put a burden on the waist and reduce the training effect.

3. Position of feet and pelvis

Open your feet to shoulder width and place your body's center of gravity (pelvis) centered between your feet, being careful not to lean to the left or right.

4. Toe and knee direction

The toes and knees should be slightly turned outward, but be aware that if the knees are turned outward too much or tilted inward, it will put a strain on the hip joints and knees.

Level-2

★Split squat

Point: The basic movement of the split squat is to open your feet wide forward and backward. This movement puts a lot of load on the front foot, so the training intensity will be higher than the chair squat.

1. The preparatory posture is standing, with your arms crossed in front of your chest, your back straight, your head to your hips in a straight line, your feet wide open front and back, and your toes and knees pointing straight forward.

2. While inhaling, sink your body down until your back knee almost touches the ground. The movement time is 2 to 3 seconds. The center of gravity of the whole body is distributed with about 60% to 70% on the front foot and 30% to 40% on the back foot. Lean your upper body forward slightly, exhale, and return to the starting position in 1 to 2 seconds. Do 10 reps as one set of movements. Add rest time in between, and do 3 sets of movements alternately on each side.

Level-3

★Squat with legs apart

Point: Open your legs wide to the left and right, bend your knees widely and do deep squats with your legs wide open to the left and right. This movement is suitable for advanced practice and is recommended to be tried after you have mastered the split squat.

1. The ready posture is standing. Cross your arms in front of your chest, straighten your back, and create a straight line from your head to your hips. Open your feet to the left and right, with your toes and knees slightly pointed outward.

2. While inhaling, bend your knees and move your center of gravity to one of your feet. The action time is 2 seconds. Keep your upper body perpendicular to the floor, place 70% to 80% of your body weight on the side with your bent knee, and keep your straight leg at about 20% to 30% of your body's center of gravity. Then return to the ready position, the action time is 1 second. Do 10 reps alternately on each side, which constitutes a set of movements. Add rest time in between, and do 3 sets in total.

Level-4

★Single-leg squat

Point: The single-leg squat is a movement that puts almost all of your body weight on one foot, and it is the highest exercise in terms of training intensity. For safety, keep your back foot slightly in contact with the floor, but be careful not to put your weight on it.

1. The preparatory posture is standing, with your hands crossed in front of your chest, your back straight, and a straight line from your head to your hips. Take one foot half a step back and touch the ground with your toes.

2. While inhaling, place your entire body weight on your front foot, sink your center of gravity, and keep your back knee slightly off the ground. The movement time is 2 to 3 seconds. Keep your back straight and lean forward. Then return to the ready position, and the action time is 1 to 2 seconds. Do 10 reps as one set of movements, add rest time, and do 3 sets of movements alternately on each side.