This kind of exercise, 30 minutes to make blood pressure drop 9mmHg, only need 3 times a week, but also efficient**, dementia-preventing!
It's a very simple exercise that can be done at home, but it's known to be the most efficient!
Short time, strong effect! This exercise lowers blood pressure, prevents cancer, and prevents dementia!
3 times a week for 30 minutes reduced systolic blood pressure by 9 mmHg
This kind of exercise, published in an international authoritative journal "British Sports Medicine" study highly recognized, researchers on 15,827 subjects to observe their resting state and adhere to a variety of exercise changes in blood pressure, the results found that compared with aerobic exercise, high-intensity interval exercise and other exercise methods, found that the highest blood pressure lowering efficiency is the joints do not move and let the muscles force the isometric exercise! It only takes 30 minutes of exercise 3 times a week to reduce blood pressure by 9mmHg!
Stick to this exercise for 8 weeks, and the risk of dementia is reduced by 25%-38%!
This exercise doesn't just lower blood pressure! A narrative synthesis published in the journal International Environmental Research Public Health also led to an even more powerful conclusion: 8 weeks of adherence to this campaign can reduce the risk of Alzheimer's disease by 25 to 38 percent in people over 65 years old!
Stick to this exercise for 8 weeks and be effective**!
And this exercise can not only lower blood pressure and prevent dementia, but it is also particularly effective! A study published in the Medical Journal of Sports Science found that this exercise can reduce body fat percentage by 4 in 8 weeks2% and 3% increase in muscle rate2%！
What exactly is this sport? It's actually a squat! Many people want to say, how can squats be so powerful? Does an ordinary squat have this effect? It turns out that there are actually different squat modes for people with different needs! For the prevention of Alzheimer's disease, lowering blood pressure and **, there are different squat patterns!
Disease prevention squat
Lowers blood pressure – 7-second squat
Studies have found that when our joints are not moving and our muscles are strained, the effect of lowering blood pressure is the best! The squat method recommended by Xiaofeng Emma for everyone is called the 7-second squat method. The "7-second squat" is an exercise developed by Japanese physician Keiji Usami, which is particularly effective in lowering blood sugar and blood pressure. Compared with the general squat, the 7-second squat has a larger stride length and a longer squat duration.
7-second squat
Step 1: Maintain a standing position with your arms straight forward and your feet wider than your shoulders.
Step 2: Spend 5 seconds slowly descending.
Step 3: Squat until your thighs are parallel to the ground, stay for two seconds and get up directly, don't continue to press down on your body and use ** force to get up.
Number of sets: Repeat 10 times as a group, 3 sets a day, 3 times a week.
What should seniors who don't have much of a squat base or who are afraid of falling?
It is recommended that the elderly prepare a stable chair, stand behind the chair, support the chair with both hands, legs shoulder-width apart, chest and back, and eyes looking straight ahead. Bend your knees and inhale when squatting, bend your knees no more than 90 degrees, exhale when your knees are straight and exert force, and repeat the movement.
Anti-dementia --- hand raising squat + balance squat
If you want to prevent Alzheimer's disease by squatting, you can add some movements with hand and balance exercises, which can better activate the brain and make the exercise twice as effective with half the effort.
First of all, you can do the normal squat movement first
Keep your feet shoulder-width apart and your toes facing front.
1.The back is straight, the knees are slowly bent, and the waist is lowered.
2.Return to a standing position.
Next, you can join in the action of clapping:
1.Slowly bend your knees and move your waist down while clapping your hands.
2.Return to a standing position.
3.The knees are slowly bent and the waist is lowered.
4.Return to your stance and clap your hands at the same time.
If the clapping action is already too simple for you, then you can try the leg raise squat:
Keep your feet shoulder-width apart and your toes facing front.
1.The back is straight, the knees are slowly bent, and the waist is moved down.
2.Lift your right foot.
3.Drop your right foot and lift your left foot.
4.Return to a standing position.
**- Squat variation
*The squat method is very simple, that is, a variety of squat variations to help you shake the meat! Next, I will teach you three squat movements that can throw meat and slim legs!
Squat variation : Sumo squat
Sumo squats are slightly different from regular squats in that the feet are more spaced apart, but they are more friendly to people with knee problems, and they can work the muscles of the inner thighs and the outside of the buttocks, which can help to develop the thigh seams.
One set is about 15 20 seconds, and it is recommended to do 2 to 3 sets a day, with a one-minute rest between sets.
Squat variation : Split-leg squat
The split-leg squat looks like a lunge, but it's actually more like a squat, with both feet stepping forward and backward, both legs bent at 90 degrees, the heels of the back feet off the ground, putting the weight on the front legs, and then keeping the upright squat down and then lifting upright, squatting down once on the left and right until it is lifted.
One group does about 10 12 reps, and it is recommended to do 2 to 3 sets a day, with a one-minute break between sets.
Squat variation 3: Squat Sidewalk.
After the downward 1 2 squat, then maintain the 1 4 squat position and take two steps to the right, then the downward 1 2 squat and then two steps in the opposite direction, back and forth side steps as a group.
Do about 5 10 reps in one group, and it is recommended to do 2 3 sets a day, with a one-minute rest between sets.