Squat: office fitness movement

WangLiMing The first hospital of nanjing orthopaedic chief physician

China's traditional Chinese medicine to

        Sedentary office, not only waist sour backache, eyes send acerbity, even the head also in chaotic state, difficult to finish the work long focus. A lot of people think, the office space is narrow, does not have the condition of physical exercise. In fact, the movement is at all, everywhere, as long as good at digging, good at innovation.

        Sedentary office, the best exercise method is squat movement. Find a place clearing, double leg open and shoulder are the same as wide or legs slightly wider than shoulder-width, both hands is put in nature as a whole. Exhale, the body keeps uniform state next crouching, both hands at the same time to hold his knees, squat down to its lowest pause after 2 to 3 seconds, Inspiratory, as far as possible need not hand hold the power of his knee, with his leg strength to stand up into initial action. Do not need to do for a long time, only 1 to 2 minutes.

        Every day every 1 to 2 hours, should leave seat a little walk around and do a little squat practice, can activities joints, muscle relaxation, improve balance ability, improve the shape, improve heart function, let the body become more young.

        Do next crouching exercise not only can exercise the muscle, joint is also very good. Squat, ham and abdominal muscle collision, coxal muscle contraction diastole movement, lumbar flexion and movement, on the abdomen disease and lumbar degenerative diseases have precautionary health care function. Squatted (all squat down) to the lower limbs and trunk has to be stimulated strongly, is to improve the best action in my legs, and leg strength can promote the whole body strength.

        Squat, human body two largest joint - the knee and hip will collapse to a certain degree, other parts of the muscle also can get activities, it can effectively control the varix and crus cramp wait for a symptom. Squat still can increase the waist, hip, knee, ankle joint activity scope, enhance agility of arthrosis, delay aging joints, increase back, waist and leg muscle strength. In addition, this kind of exercise on rheumatoid arthritis and rheumatoid arthritis also have very good preventive action.

        Squat down the heart good, still can health lung, etc. However, according to the American Chicago BBS, reported, the female joint is often not as male firm, if squat movement is undeserved, easy cause ankylosis even damage. So be careful when women exercise. (KangWeiMing)