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    Source: | Author:pmt5e4f94 | Publish time: 471 days ago | 766 Views | Share:

    As the saying goes, "tasty but dumplings, comfortable but lying", many people feel tired when lying on the most tiredness. But in fact, the body's favorite posture is neither lying nor sitting, but squatting.
    Medical research has found that the posture of people squatting is very similar to that of the fetus in the womb. This is the instinctive posture of human beings to seek comfort and shelter.

    "Squatting" can not only relax our body, but also provide enough safety for ourselves. It can also bring us many unexpected health effects.
    From the time of exercise, squatting 5 minutes unhurried, its exercise amount equal to 1 hours of walking, equal to 20 minutes kneeling knee, is a time of aerobic exercise.
    When people are squatting, heart and lung blood flow is relatively abundant, which can reduce the incidence of cardiovascular diseases.
    Squatting can also increase the range of motion of the chest and lungs, thereby improving our cardiorespiratory function.
    For office workers in the office, squat exercise is easy to learn. When you are over one hour, you may as well get up to do a squat.
    Squat squat, the whole body
    1. 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 joint, and delay the aging of the joints.
    2. Muscle strength can be enhanced
    Often do squat 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 vitality.
    3. It can improve the function of blood vessel
    It can expand micro and small artery blood vessels, reduce the peripheral resistance of the heart, improve the elasticity of microvascular and small artery walls, and effectively lower blood pressure.
    4, delay the brain recession
    Squatting can enhance the activity of legs, enhance sensory stimulation from outside, and slow down the decline of the brain.
    5, it can promote metabolism
    Squat exercise is mainly supported by the flexion and extension of two legs to support the weight of the body above the trunk.
    At the moment, the weight of the body squats down the blood vessels in the leg muscles and speeds up the blood flow of the lower extremities to the heart; when the body rises, it relieves the weight of the body to the muscles of the lower limbs, and the blood from the pump from the heart quickly enters the lower extremities.
    Such repeated squatting, getting up and squatting can speed up blood circulation and metabolism.
    6. The effect of weight loss is obvious
    Squatting can consume a lot of calories, reduce excess fat on the body, especially the fat accumulated on the buttocks and thighs. In addition, squat squeezing the abdomen can promote the decomposition of fat around the viscera and reduce the accumulation of fat.
    7, exercise can relax the spirit
    It is good for the physical and mental health of a person to put aside the troubles, put down the pressure of life, relax the spirit of the person, adjust the mood and increase the fun of life.


    These five kinds of squatting, the most healthy!

    Crouch in the chair

    The trainers rely on their backs and lumbosacral seats, and keep them still after squatting. Exercise time can be extended gradually, with 2 to 4 minutes.

    Leg squat

    Feet together, then knees bent, thighs and legs and abdomen and legs and abdomen. Keep it for 1 - 3 minutes.


    The feet are separated from shoulder width, and the feet are parallel. The knees are bent less than 90 degrees. Keep your buttocks stable, do not swing left and right, not more than 10 cm from the ground, the exercise time is 1 to 3 minutes.


    Crouch of the toes

    The feet are on the ground before the feet, and the heels are lifted off the ground. The knees are bent, the thigh is pressed on the calf, and the time is controlled in 30 seconds to 1 minutes.

    Heel squat

    Contrary to toe crouching, that is, if the foot follows the ground, the front foot is suspended. If it is too difficult to grasp, the rear 2/3 part of the foot will touch the ground. Time control is in 30 - 1 minutes.


    The exercisers take the left foot, the right foot toe touches the ground to tiptoe, the two legs become a bow step. Drop your weight between your feet and change your left and right feet every 30 seconds.


    Don't ignore the squat

    Start posture
    Relax your body, legs apart, slightly wider than shoulder width (or with Jian Tongkuan), and at the same time, the direction of the tiptoe is basically inverted.
    Stand up
    When you stand up, the whole sole is pushed down to the ground, standing upright, but your waist should always be straight.
    Attention should be paid to the elderly and those with underlying diseases. During squatting, the hands should hold the head of the bed, other handrails or doorframes, and do it slowly and smoothly.
    Breathing method
    Breathe in when you are squat and exhale when you stand up.
    Squat speed
    The speed of squatting varies from person to person.
    If you are a young person without underlying diseases, you can keep the approximate standard frequency of 5 seconds and 1 times.
    Number of exercises
    Step by step, 1 days to do more than 30 times is appropriate; weak people should act according to their ability, and gradually adapt to.


    Health experts suggest that:

    When you squat, it's best to stretch both hands forward. Practice every day, step by step, and you will feel very good.
    But be aware that people with knee joint disease or osteoporosis do not practice squatting.