As the saying goes: “people old feet first decline, tree dry roots first exhaustion”. If you do not want to be old, you must ensure that the feet do not aging, the so-called “health first feet”, “legs hard people live long”, “feet healthy people strong”. Emphasis on foot health care, can play a disease prevention and treatment, health and longevity effects. Squatting No need to spend money, no appliances and venues, as long as it is convenient, at home, in the office or park, as long as there is a foothold can be. No matter how busy you are, if you want to be healthy, you only need to practice it for 5-15 minutes a day (depending on your needs). Let’s first recognize the route of blood circulation (body circulation): the heart is the pump that delivers blood, and blood circulation starts with the output of blood from the left ventricle → aorta → arteries at all levels → capillaries all over the body (exchanging substances with tissue fluids, supplying oxygen and nutrients to the tissue cells) → (arterial blood turns into venous blood after the exchange of substances). When returning → veins at all levels (carry away carbon dioxide and metabolites) → upper and lower vena cava (large veins) → right atrium. Because the feet are the furthest away from the heart, the process of blood flow from the heart to the toes is also longer, and it is easy to have peripheral circulatory disorders, leading to insufficient blood supply. Some metabolic wastes and various toxins may accumulate in the feet, producing certain toxins, causing arthritis and some organ lesions. Ancient people used to soak their feet, massage the center of their feet with their hands, and take a walk every day, that is, to lead the blood and qi to the feet. As long as the fresh blood can be led to the feet, so that the blood and qi unimpeded, will be able to take away in the foot after the accumulation of metabolic waste, transported to the kidneys to deal with the discharge of the body. Poor blood circulation in the lower limbs can affect the physiological function of the body’s organs and lead to a variety of diseases, which can be seen from the importance of the foot muscles furthest from the heart. Smooth blood circulation in the feet will promote the blood circulation of the whole body is also in a good state, you can slow down aging. Squatting can cure diseases and strengthen the principle of people squatting down, the body into three folded, squeezed blood vessel contraction, blood rushed to the whole body is not squeezed blood vessels, forcing them to expand, bulging; people one stop up, the whole body blood and blood rushed to the original squeezed blood vessels, for them to fill the blood. In such a squat together, a pressure a release, a rush a back in the reciprocating movement of blood, like shabu shabu bottle, so that the whole body blood vessels have been repeatedly rinsed, so that the blood vessels to soften, speed up blood circulation and metabolism in the body, the activation of the immune system, increased high-density cholesterol, sensitivity of the pressure receptor, some harmful, toxic metabolites can be quickly removed, the human body is naturally healthy. Feet are running blood, contact internal organs, communication inside and outside, through the upper and lower twelve meridians of the important starting and stopping parts; coupled with the odd meridians, squatting exercise can naturally stimulate the nearly 20 meridians of the meridian gas. Squatting exercise of other roles and benefits 1, and longevity related to some of the centenarian healthy old man lifestyle survey found that they engaged in field farming, squatting in the pond side of the rice, washing vegetables, washing clothes, toilets are squatting … This strengthens their waist and legs, and to achieve the role of the disease and illness. 2, strong joints and bones Squatting can enhance the range of motion of the waist, hip, knee and ankle joints, enhance the flexibility of the knee joints, and slow down the aging of the joints. If the joints are less active, the bones will become fragile, calcium will be lost to the blood, and will be accumulated in the kidneys and bladder, resulting in difficulties in urination and bacterial reproduction and other negative consequences. So regular use and movement of joints is the key to stay young forever. 3, enhance muscle strength often do squatting exercise can enhance muscle strength, especially the muscle strength of the lower limbs. The strength of the two legs increased, can effectively prevent falls, you will feel relaxed when walking, and life is full of vigor. Human muscles will be more developed if they are used moderately, but they will be degraded if they are not used or overused. 4.Improve the function of blood vessels can expand the micro and small arteries, reduce the peripheral resistance of the heart, can improve the elasticity of micro and small arterial walls, effectively reduce blood pressure. 5, can reduce blood lipids squatting exercise through the stimulation of meridian system, can promote the decomposition of atherosclerotic plaque of the blood vessel wall, reduce blood viscosity, reduce blood triglycerides and low-density lipoproteins, increase high-density lipoproteins, promote lipid metabolism, and then improve the elasticity of blood vessels, effective prevention and treatment of atherosclerosis, prevention of cardiovascular and cerebrovascular accidents of great significance. 6, promote metabolism squatting exercise mainly rely on the flexion and extension of the two legs to support the weight of the body above the torso. When squatting, the weight of the body downward pressure squeeze leg muscles in the blood vessels, accelerate the lower extremity venous blood flow to the heart; when the body up, lifting the body weight on the lower extremity muscle squeeze, from the heart pumped out of arterial blood into the lower extremities quickly. So repeatedly squatting, up, and then squatting, such as the role of the “pump” to accelerate blood circulation and metabolism. When blood circulation is strengthened, the amount of blood returning to the heart increases, effectively improving the blood supply to the heart muscle and metabolism. Blood circulation is strengthened, the pancreas and other organs and organs of nutrition and oxygen supply can be fully improved, insulin secretion cell function back to normal, can effectively control diabetes. 7, the weight loss effect is obvious squatting can consume a lot of calories, you can lose excess body fat, especially buttocks and thighs accumulation of fat. In addition, squatting due to extrusion of the abdomen, promote the abdominal organs around the fat burning decomposition, reduce the accumulation of fat, can also stimulate gastrointestinal food digestion, promote the secretion of digestive enzymes. 8, can make the spirit of relaxation can temporarily put aside the worries, put down the pressure of life, so that people’s mental relaxation, emotional regulation, increase the joy of life, which is good for people’s physical and mental health. 9, can slow down the decline of the brain squatting can strengthen the legs of the mobility, enhance the contact with the outside world, not only can slow down the decline of the brain, but also can further increase the wisdom to open wisdom. Action points Beginning posture: to relax the whole body, legs apart, slightly wider than shoulder width (or the same width as the shoulder), standing naturally. The direction of the toes is basically an inverted eight shape, subject to the direction of the second toe of the foot. When squatting, the direction of the knee should be on the extension line of the second toe, so that it is more natural and less strenuous to do. Ending posture: knees bent until the thighs and the ground and parallel until (depending on the physical strength of each person, the elderly or first-time practitioners can take the first half squat or 1/4 squat). The pause in the full squat is the best way to exercise the muscles. Posture when standing up: The key point when standing up is to feel the whole foot pushing down on the ground and stand up upright. Squatting speed: The speed (time) of a squat is roughly standardized at 5 seconds (depending on physical strength, it is best to be comfortable), and it is better to intentionally slow down when you reach the squatting position. Breathing method: while squatting, inhale; while standing up, exhale. The number of exercises: pay attention to the amount of strength, step by step, to 1 day to do more than 30 times is appropriate. Weak people start to do less, people with physical strength can do more. Frequency of squatting: If you want to maintain your health or burn fat, you should exercise every day. Exercise time and intensity Can be determined according to their own situation, each exercise 5 ~ 15 minutes, generally 1 time a day or divided into 2 ~ 3 times. As for the size of the exercise, to grasp their own, in each activity after a little shortness of breath, pulse beat 1 minute within 120 times, the whole body feel comfortable best, if more than this limit, will make the whole body feel fatigue, is not conducive to health. Warm reminder 1, if the practice of the beginning of muscle pain, please do not give up, this is due to the exercise makes the muscles produced in the lactic acid, pyruvic acid and other acidic substances in the muscle accumulation, thus causing muscle soreness. Continue to do a few light squatting exercises, such as acidic fatigue substances out of the body, the body will be easy; 2, for the physically weak, you can adjust according to their own situation. When the elderly do squatting exercise, the hand should grasp the head of the bed, other handrails or door frames, slowly and smoothly do, squatting speed should not be fast, it is best to do 10 at a time, not more than 5 times a day.