The horse squat has a good effect on exercising leg muscles, as well as exercising your own endurance and self-control. So what are the standard postures and benefits of squatting? Let me tell you now, welcome to read.
The correct posture of squatting horse stance
Stand with your legs parallel to each other, with the distance between your feet three soles of the foot, and then squat down with your toes parallel and forward, without leaning outwards.
Put your knees outward, your knees should not exceed your toes, and your thighs should be parallel to the ground. At the same time, draw your hips forward and inward, and do not protrude your buttocks. This can make the crotch into an arc shape, commonly known as a round crotch.
Hold your chest and pull your back. Do not lift your chest. The chest should be flat and the back should be round.
You can hug your chest with both hands, like hugging a ball. The virtual spirit is pushing hard, and the head is pushed upward, as if the top of the head is suspended by a thread.
This is the basic requirement of Mabu. It is not easy to stand for a long time at first. Being able to stand for 5 minutes is already good. But persistence is important. Standing for half an hour is already considered an achievement.
Horse stance has three stages: standing firmly, standing solidly, and standing empty. One-legged horse stance is also the stage of standing empty. What it means is that the standard movement of standing upright is to stand up straight, without moving the body but shifting all the weight to one foot, and the other foot can be lifted freely.
So it’s better to keep your feet on the ground. It’s good to be able to stand on both feet. It will come naturally after you exercise for a long time.
Supplement: Two feet shoulder-width apart or three and a half feet are acceptable.
Northern Shaolin’s Siping Da Ma requires four feet of distance, while some schools of Southern Quan require narrow horses (feet equal to shoulder width).
There are differences in the areas of exercise for wide horses and narrow horses. In addition, the movements of narrow horses are relatively difficult, especially the low and narrow steps. It is easy to develop problems such as crotch and swollen chest, and it is difficult to standardize movements.
If the movements are wrong, of course you will not be able to exercise yourself, and you may even be injured. When first practicing, you should stand with a long stride, three or three and a half feet is more suitable.
What are the benefits of the squatting horse stance?
Enhance leg strength
The squatting stance requires the body’s waist and back to be straight, the center of gravity pressed down, and the thighs and The ground is parallel, etc. At this time, all the weight of the body is placed on the legs. When you first start practicing, it is easy to have leg tremors, back pain, etc. As long as you persist through this period, you will find that your leg muscles are getting more and more developed and the strength of your legs is constantly strengthening.
Improve your balance ability
Horse squatting does not require you to put on a posture, but requires you to really devote yourself to it. At this time, you need to master the balance of the body and grasp the movement of the body. center of gravity. The lower body of a person who knows how to squat is very stable, and ordinary pushing and pulling will not shake him at all. Of course, in this process, the area of ??your brain that controls balance is constantly being exercised, and your body's balance ability will become better and better.
Cultivate endurance and toughness
As mentioned before, you may experience various difficult situations in the beginning of squatting because your body is not used to it. But as long as you persevere and overcome all the discomforts in your body, you will find that you are more resilient now than you were before. Of course, horse squatting is not like a ball game where you can fight in groups. Horse squatting requires you to overcome loneliness, overcome physical difficulties, and have the endurance and resilience to persevere. Of course, you can constantly adjust the time and intensity of squatting according to your actual situation during practice.
Improve sexual ability
Horse squatting can effectively improve sexual ability and improve the quality of sexual life. For men, the process of squatting can strengthen the muscles in the waist, abdomen and pelvis. Effective exercise of the waist and abdominal muscles can help support sexual postures; strengthening the muscle strength of the pelvic position can promote erection. For women, squatting can cause the muscles in the pelvis and perineum to contract, accelerate blood circulation in the pelvis, enhance the congestion sensitivity of the sexual organs, and help enhance women's pleasure in sexual life.
Weight loss
Horse squatting requires tightening the whole body, especially the muscles of the legs and waist and abdomen, which can help burn fat in these parts and consume excess energy.
If you keep practicing, your leg muscles will become tighter and excess fat will be shed, thereby achieving a slimming effect. Especially girls with larger thighs may wish to try squatting to slim down their legs.
What are the precautions for squatting horse stance?
The squatting horse stance is a basic skill of martial arts and is a good way to exercise leg strength and body stability. Particular emphasis is placed on leg static strength exercises. The specific method is to stand with your legs shoulder-width apart and your feet parallel and facing forward.
Strictly speaking, the thighs must be parallel to the ground. Stand tall, raise your chest, lower your back, raise your hands straight in front of you, and look straight ahead. However, it is difficult to meet the movement standards at the beginning, so you can relax the requirements appropriately when you first start practicing. When you gradually adapt, you can strictly follow the movement essentials. The horse squat requires very high leg muscle endurance. It is recommended that you warm up before doing squats to prevent cramps. Controlling the amount of exercise is more complicated.
It involves many aspects, including your physical condition, maximum heart rate reserve, lung capacity, muscle endurance, etc., so it is difficult for non-professionals to accurately control it. Since you are only doing a single squat, the intensity and volume of exercise cannot be very high, so you can control the amount by yourself, but the most important principle is that it must be determined according to your own physical condition. You must not be reckless and must Step by step.
These are the relevant precautions introduced about the horse squat. When doing the horse squat, you must master the basics. Only after you master the most basic things can you achieve the best results. When doing the horse stance, you must also pay attention to stability. Stability is very important. If you don't ask for the horse stance and always stagger, it will not work. Such a horse stance will definitely not be successful.
Can squatting horse steps cure kidney deficiency
Can squatting horse steps cure kidney deficiency
This makes some sense, because squatting horse steps can regulate the Du Channel, which is actually a general fitness exercise. This method is a systemic method of regulating qi and blood.
Generally, martial arts practitioners squat in the horse stance in order to regulate "jing, qi, and spirit", complete the training of regulating qi and blood, spiritual cultivation, and exercise the control of thoughts and consciousness. The human body's internal organs get special exercise, and their functions will be improved, thereby balancing the qi and blood in the body, filling the internal qi, and enhancing the endocrine function. Therefore, squatting horse steps are helpful in treating kidney deficiency!
Squatting The horse stance is very particular, otherwise it will not achieve very good results. It is recommended that you find a good martial arts teacher to teach you the horse stance, otherwise the effect will be very small.
Benefits of squatting horse stance
1. The benefits of horse stance are to enhance physical fitness, improve endurance, waist and leg strength, gather energy and concentration, and practice inner strength.
2. Squatting in horse stance well can strengthen the kidneys and waist, strengthen muscles and replenish qi, and regulate essence, energy and spirit.
3. The squatting horse stance can make people have a stable lower body and good balance, making it less likely to be pushed, pulled down, and fallen. It can also improve the resistance of the chest and abdomen to blows.
4. It can also cultivate people’s willfulness and patience.
5. It can exercise leg muscle strength.
How to exercise to replenish kidney deficiency
Yoga
Yoga originated in India and is an ancient and effective method of self-cultivation. Modern people's impression of yoga is mainly a method used by women to lose weight. In fact, yoga is not only effective for women to cultivate their bodies and lose weight, but also has a great effect on men's fitness and kidney replenishment. Now NBA superstars often exercise through yoga, which shows that yoga is not just for women. Yoga mainly achieves the effect of nourishing the kidneys by regulating the body and mind, improving the blood environment, and promoting endocrine coordination. A reminder is that you should learn yoga from a professional yoga teacher and do not teach yourself, otherwise it will harm your health.
Jogging
Jogging is an aerobic exercise that has a strong appeal in modern cities. Jogging can not only exercise people's cardiopulmonary function, but also promote the activities of various joints during running, thereby achieving the effect of strengthening the waist and tonifying the kidneys. At the same time, jogging will consume calories and accelerate fat consumption in the body, thereby reducing the burden on the kidneys and achieving the purpose of replenishing the kidneys.
It should be noted that when jogging, your posture must be correct, and you must do it step by step and persevere. Don't overdo it or give up halfway. At the same time, when jogging, you should choose a place with a large green area and don't do it on hazy days.