Source: CCTV Life Circle
Exercise and health go hand in hand
But on the road of movement
Do you always encounter difficulties?
Don't want to exercise
There is no suitable field sport
There is no time to exercise
It's too hard to keep moving
The small circle recommends one for you
An exercise that is simpler than walking
Let's take a look with the small circle~
Chen Xingzuo, Deputy Chief Physician of the Department of Orthopedics, China-Japan Friendship Hospital
Squatting against the wall is a simple, scientific, effective and safe fitness method. It is not limited by the venue and equipment, whether it is at home, in the office, or outdoors, you can do it anytime and anywhere~
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The study found that squatting against the wall, etc
Isometric exercise is the best exercise to lower blood pressure
On July 16, 2023, researchers from the University of Canterbury in the United Kingdom published a study in the international authoritative journal "British Sports Medicine" and found that all types of exercise helped reduce resting systolic and diastolic blood pressure, but isometric exercise decreased the most.
Isometric movements
Refers to the contraction of muscles with only an increase in tension and no change in length. At this point, the load on the muscles is equal to or greater than the force of muscle contraction. Its role is mainly to maintain the position and posture of the human body.
Common isometric exercises include squatting against a wall, planks, standing piles, etc.
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How to do a squat against a wall?
1. Keep your feet shoulder-width apart, feet forward, and don't figure eight inside and outside;
2. Squat at a small angle against the wall, and do not exceed the toes of your knees;
3. Persist until you are exhausted, do it 3~5 times a day.
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There are also 4 major benefits of squatting against the wall
Squatting against the wall, in addition to helping to reduce resting systolic and diastolic blood pressure, also has the following 4 major benefits.
1. Reduces the harm of sedentary life:
Doing a wall squat after sitting for a long time can help move the whole body and help reduce the damage caused by sitting for a long time.
2. Good for knee health:
Squatting against the wall can help strengthen the quadriceps muscles, relieve knee discomfort, maintain the knee joint, and benefit the health of the knee joint.
3. Good for heart health:
When squatting against the wall, the blood circulation is accelerated, the blood flow of the whole body is smooth, and the blood flow of the heart and lungs is relatively abundant, which is beneficial to heart health and improves cardiopulmonary function.
4. Weight loss and body shaping:
When doing squats against the wall, it can help burn off excess calories in the body, reduce fat, increase the muscle content of the legs, and beautify the leg line.
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Beware of these manifestations when squatting
1. Knee pain:
There are many causes of knee pain, but the more common causes are:
● Aging and degeneration of the knee joint;
● Knee injuries: such as meniscus injury, tendon injury, ligament injury, etc.;
●Various types of arthritis, such as osteoarthritis, rheumatoid arthritis, etc.
In addition to this, knee joint infections, vascular lesions, tumors, etc. may also cause knee pain.
2. Knee rattles:
● Physiological crisp snapping, not accompanied by pain, may be synovial hyperplasia;
● The knee joint makes a "creaking" sound, that is, bone friction rub, which may be degenerative osteoarthropathy and arthritis.