“People old feet first decline, the tree withered roots first exhausted”. If you do not want to premature aging, it is necessary to ensure that the feet do not age, the so-called “health first feet”, “legs long life”, pay attention to the legs, feet health care and health, can play a disease prevention and treatment, health and longevity effect. Squatting without money, without equipment and venues, as long as it is convenient, at home, in the company office or park, as long as there is a foothold can be; no matter how busy people, want to be healthy, only 5-15 minutes of practice every day can be. Squatting exercise can cure the principle of strengthening the body people squatting down, the body into three folds, the squeezed blood vessels contracted, blood rushed to the whole body is not squeezed blood vessels, forcing them to expand, bulge up; people one station up, the whole body blood rushed to the original squeezed blood vessels, filling them with blood. In such a squat together, a pressure a release, a rush a back in the reciprocal movement of blood, like shabu-shabu bottle, so that the whole body blood vessels have been repeatedly flushed, softening the blood vessels, speeding up blood circulation and metabolism in the body, activating the immune system. Squatting can stimulate the meridian function feet are running blood, contact the internal organs, communicate with the internal and external, through the important starting and ending parts of the twelve meridians; plus the eight channels, squatting exercise can naturally stimulate the nearly 20 channels of the meridian gas. The role and benefits of squatting 1, strong joints and bones Squatting can enhance the waist, hip, knee and ankle range of motion, enhance the flexibility of the knee joint, slowing down the aging of the joints, joints if less activity, will make the bones become fragile, calcium will be lost to the blood, and will accumulate in the kidneys and bladder, resulting in urinary difficulties and bacterial reproduction and other adverse consequences, so the regular use and activity of the joints is to keep forever The key to youth. 2, you can enhance muscle strength often do squatting exercises can enhance muscle strength, especially the muscle strength of the lower limbs; the strength of the two legs to enhance the effective prevention of falls, walking you will feel relaxed, and vital life. Human muscles will be more developed if used moderately, but abandoned or overuse will degenerate. 3, can improve vascular function can expand micro and small arteries blood vessels, reduce the peripheral resistance of the heart, can improve the elasticity of micro and small arteries blood vessel wall, effectively reduce blood pressure. 4, can reduce blood lipids squatting exercise through the stimulation of the meridian system, can make the spleen meridian transport function, promote the decomposition of the atheromatous plaque of the blood vessel wall, reduce the viscosity of the blood, reduce blood triglycerides and low-density lipoprotein, increase high-density lipoprotein, promote lipid metabolism, and then improve the elasticity of the blood vessels, effective prevention of atherosclerosis, the prevention of cardiovascular and cerebrovascular accidents is of great significance. 5, can promote metabolism Squatting exercise mainly relies on the flexion and extension of the two legs to support the weight of the body above the trunk; when squatting, the weight of the body downward squeeze the leg muscles in the blood vessels to speed up the venous blood flow to the heart of the lower extremities; when the body up, lifting the body weight on the lower extremity muscle squeeze, the arterial blood pumped from the heart quickly into the lower extremities, so repeatedly squatting, up, squatting again, as The role of “chirp” to speed up blood circulation and metabolism. 6, the weight loss effect is obvious squatting can consume a lot of calories, you can lose excess body fat, especially the buttocks and thighs fat accumulation; in addition squatting due to squeeze the abdomen, promote the abdominal organs around the fat burning decomposition, reduce the accumulation of fat, but also stimulate the digestion of food gastrointestinal, promote the secretion of digestive enzymes. 7, exercise can make the spirit of relaxation can temporarily put aside worries, put down the pressure of life, so that the spirit of relaxation, emotional regulation, increase the pleasure of life, which is good for people’s physical and mental health. Action essentials The correct posture should be from the beginning to the end of the action, the head to the waist of the trunk should always maintain a straight and extended state, the hips should be pouted behind. Start posture: to relax the whole body, legs apart, slightly wider than shoulder width (or the same width as the shoulders), stand naturally; the direction of the toes is basically an inverted figure of eight, the direction of the second toe of the foot prevails; squatting, the direction of the knee should be in the extension of the second toe, so that it is more natural to do without strain. 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 practitioners can take a half squat or 1/4 squat); in the complete squat when the pause clip can best exercise muscle. Upward posture: the point of standing upward is to feel the entire foot in the downward push pressure on the ground, upright stand up. Speed when squatting: 1 squat speed (time) the general standard is 5 seconds 1 (depending on physical strength, to be comfortable), to the squatting posture, intentionally slow down the speed better. Breathing method: while squatting, while inhaling; while standing up, while exhaling. Exercise the number of times: pay attention to the ability to do, step by step, to do more than 30 times a day is appropriate; weak people start to do less, people with physical strength can do more. Do squatting exercise frequency: if you want to maintain health or burn fat, it is important to exercise every day. Exercise time and intensity can be determined according to their own circumstances, each exercise 5 to 15 minutes, generally once a day or divided into 2 to 3 times. In terms of exercise time, squatting down for 5 minutes with ease, it is the same amount of exercise as walking for 1 hour, equal to kneeling for 20 minutes, is a time-saving with oxygen exercise. As for the size of the exercise, to grasp their own, after each activity slightly out of breath, pulse rate of 1 minute in 120 times or less, the whole body feel comfortable best. Warm reminder 1, if the beginning of the exercise muscle pain, please do not give up, this is due to the exercise makes the muscle lactic acid, pyruvic acid and other acidic substances in the muscle accumulation, thus causing muscle pain; continue to do a few light squatting exercise, such as acid fatigue material out of the body, the body will be easy. 2, for weak people, you can adjust according to their own situation; elderly people do squatting exercise, hands should grasp the head of the bed, other handrails or door frame, slowly and smoothly do, squatting speed should not be fast, it is best to do 10 at a time, do not exceed 5 times a day.