Squatting is a common limb state in daily life. During the process of squatting and standing, it can strengthen the core of the limbs and lower limb muscles, promote blood circulation and exercise cardiopulmonary function. Squatting is not boring, changing different forms, not only can exercise to different parts, but also make exercise more fun.
Squat against the wall. Improve various neck, shoulder, waist and leg pain, stretch muscles, ligaments and the entire spine. When practicing, stand facing the wall with your feet together, the center of gravity on the forefoot, your hands are naturally drooping, your eyes are straight ahead, the waist is relaxed and arched back, the body is slowly squatted, and after squatting to the lowest point, slowly lift the body. When squatting, the head cannot be tilted back or tilted, and the spine should be neutral. The speed of squatting can be adjusted according to needs. It is recommended that the elderly or those who exercise less choose slow squats, about 2 to 3 per minute, and control at about 150 per day.
Squat. Effectively exercise core muscle groups such as lower limb muscles, gluteal muscles, and abdominal muscles. When practicing, keep your feet shoulder-width apart, keep your toes and knee joints in the same direction, look straight ahead, hang your hands naturally or lift them flat, bend your knees, push your hips backwards, tighten your body muscles, keep your back straight, and lower slowly Squat, raise your arms forward at the same time, make sure that your knees do not exceed your toes and your heels do not leave the ground. The stress is mainly on the heels; when you squat until the hip joints are slightly lower than the knee joints, stop, and then start from the heels, exert force on the thighs, and return Go to the starting position.
Squat with legs together. Bring your feet together and bend your knees so that your thighs are close to your calves. Try to keep your upper body upright for 1 to 3 minutes. This method mainly exercises thigh, calf anterolateral muscles and spine muscles, but lower limb joints, especially those with knee pain or limited mobility are not recommended.
Squat on tiptoe. Keep your feet shoulder-width apart, touch the soles of your forefoot, lift your heels off the ground, bend your knees to make your thighs close to your calves, and keep your upper body straight for 30-60 seconds. Mainly exercise calf muscles, core muscles and body balance. It is not recommended for people with knee pain or Achilles tendon injury.
Squat against the wall. 1. Squat quietly against the wall: Keep your back straight and close to the wall, bend your hips and knees to make the thigh and calf be 90 degrees to 150 degrees, and your hands will droop naturally or relax on your thighs. 2. Sliding squat against the wall: your feet are about 30 cm away from the wall, leaning against the wall, your hands hang down naturally, bend your knees and squat. During the process, keep your back close to the wall and avoid knees over toes and knee joints. Each group is 30 seconds to 2 minutes, and do 2 to 3 groups continuously. It is a good way to exercise the strength of the quadriceps of the thigh for patients with obvious knee joint pain, early rehabilitation of lower limb surgery and middle-aged and elderly people.