In recent years, the squat, which has been very popular, can strengthen the muscle groups such as the back, buttocks and the back of the thighs, correct the bad posture that causes health hazards, and greatly improve muscle endurance, which is a very popular exercise.
Many women are not good at exercise, but the most important thing is to be consistent, even if it is only for a minute, squats can tighten the buttocks and legs for a long time, and exercise the muscles of the lower back of the body, eliminate lower back fat, and reduce the chance of pelvic crookedness, hunchback and other problems.
It can be carried out 20 times in the afternoon or before going to bed, compared with the general squat, this action can also exercise the back and hands and wrists, and will also cause the burden on muscle fibers, promote the secretion of growth hormones, repair muscle fibers, improve body metabolism, eliminate fatigue, make cells young again, and have anti-aging effects.
In order to give the muscle fibers time to recover after exercise (24 hours to 48 hours), do not do this exercise for two consecutive days, three times a week, but once a week.
Two, four, six, etc., so spaced out, the body will start to recover during the rest time, improve muscle mass, and eliminate excess fat.
Compared with a normal squat, this movement opens the feet a little more, and the thighs are squatted to a position that is level with the ground, while people with stiff hips can slightly shorten the range of opening their feet and move within a range that is not reluctant.
Clause. 1. Spread your feet shoulder-width apart, open your toes diagonally, and raise your hands to the same height as your shoulders and stretch them forward.
Clause. 2. Squat down as you exhale, with your right hand on the outside of your left knee and your left hand facing the ceiling.
Clause. 3. Stretch your knees while inhaling and return to your original position.
Clause. 4. As you exhale, slowly squat down, place your left hand on the outside of your right knee and your right hand toward the ceiling. Go back and forth left and right 10 times.