Squatting is explosive

1. Squat, yes. However, in terms of heat consumption, the effect is not great

if you are doing exercise at home, you can recommend skipping rope (which consumes a lot of calories) and doing aerobics (which also consumes a lot of calories)

generally speaking, exercise for more than half an hour is effective. Can match a little music, find a friend or family to exercise together, so that the exercise can better adhere to

I hope my answer can help you.

2. Squat exercise is mainly to exercise the lower body muscles. In squat exercise, different directions of toes will proce different exercise effects when standing! In the basic standing position, the center of gravity is naturally placed on the food toe, and the sole of the foot bears the whole body weight evenly. Standing with the toes slightly inward is an exercise for the lateral muscles of the legs, which is effective for correcting the external figure of eight feet. Feet slightly inward, so that the inner thigh muscles hard, O-leg people try this way to stand. The tip of the foot is larger outward, exercise the lateral muscles of the leg, and have a significant correction effect on the X-shaped leg. Squat jump is mainly to train the thigh muscles, train its bounce and explosive power. reference material: www.wusport.cn Shanghai Jiahua National Art Museum

3. Squat up to practice the site is the front of the thigh and buttocks, that is, quadriceps and gluteus maximus
if you want to practice the calf, you have to do heel lifting, that is, to stand on tiptoe, and you have to carry a load

4.

Squat refers to the knee bending down, the head to the waist of the trunk to always maintain a straight extension of the state, buttocks to the back of a movement. The advantages and disadvantages of squatting are as follows:

1. The benefits of squatting can improve vascular function. Squatting can expand the lower extremity arterioles and arterioles, rece the peripheral resistance of heart, improve the elasticity of arterioles and arterioles, and effectively rece blood pressure

It can strengthen joints and bones. Squatting can enhance the flexibility of knee joint and delay the aging of knee joint

3. Promote metabolism. Squat movement speeds up the venous blood flow of lower limbs to the heart, strengthens the blood circulation, increases the amount of heart blood, and effectively improves the blood supply and metabolism of myocardium

4. It can fully move the muscles around the knee and femoral joint. Often do squat exercise can enhance muscle strength, strength of two legs, can effectively prevent falls, walking will feel more relaxed

It can delay the decline of brain. Strengthen the leg activity ability, enhance contact with the outside world, feel life full of vitality

Second, do the disadvantages of squat exercise

1, hurt the knee. Squatting can exercise leg strength, shape body shape, lose weight, but wrong posture and blind weight will lead to knee injury. The knee joint can't adct. When you stand up, don't lock the knee joint. This will put pressure on the joints and bones. Long time training will definitely be worn

2. If you don't exercise for a long time, sudden excessive exercise will cause muscle damage, lead to muscle dissolution, release a large amount of myoglobin and some enzymes, and cause soy sauce urine. If you don't treat it in time, it will lead to acute renal failure and even death

3. Do squat, posture is very harsh. Keep the upper body straight, can slightly forward, can not bow; When squatting, the knee joint should not exceed the toe as far as possible; Keep the knee joint forward all the time, consistent with the direction of the toe, and do not buckle or shake; When exerting force, we should consciously let the buttocks exert force first; The whole process keeps constant speed. This exercise is very stimulating to the heart. People with bad heart and high blood pressure should consult a doctor before practicing

extended materials

the classification and practice time of squatting are as follows:

1. Squatting by borrowing objects - the practice time is 1-5 minutes

use your back and waist to lean against the wall, or hold the railing, so as to decompose the body weight and make squatting training easier

2. Squat on tiptoe - the practice time is 30 seconds - 1 minute

the forepaws of two feet are on the ground, and the heels are lifted off the ground. Bend your knees, sink your torso, and press your thighs against your calves. It's difficult to squat on tiptoe. Don't be too reluctant to practice for the first time

3. Heel squat - the practice time is 30 seconds - 1 minute

heel squat is the opposite of tiptoe squat, that is, the heel falls to the ground, while the arch part can also touch the ground, and the front sole is suspended, that is, the back 2 / 3 part of the sole contacts the ground. Because the front sole of the foot is suspended, the body center of gravity moves backward, it's easy to fall back if you don't master it well, so you should pay attention to safety in the first practice

4. Bow and arrow squat - the practice time is 1-5 minutes

the left foot is on the ground, the right foot is in the state of squatting on tiptoe, when squatting, the body weight falls on the right foot, and the left and right feet are changed every 30 seconds to change the stress of the two feet

Bagua squat - the practice time is 1-5 minutes

Bagua squat is evolved from Taiji squat, that is, the lower limbs of Taiji squat are close to each other, and the lower limbs are separated. The two feet are the same width as the shoulders, the two feet are parallel, the knees are bent less than 90 degrees, the hips are not twisted left and right, and the distance from the ground is not more than 10 cm. Bagua squat is easier than Taiji squat

5. Definitely

I think what you want to ask is squat. I found something for you, let's have a look.

squatting is also called full squatting, which is one of the most complex movements in bodybuilding, with the most practicing parts, and also an action in strength lift competition. Squatting has a strong stimulation to the whole lower limbs and trunk. It can exercise quadriceps femoris (rectus femoris, middle femoris, lateral femoris, medial femoris), gluteus maximus, biceps femoris, semitendinosus, Semimembranous, erector spinae, piriformis, adctor magnus, gluteus medius, gluteus minimus and leg muscles. In addition, squatting has a positive effect on a series of physiological and biochemical reactions such as cardiopulmonary function, nerve regulation and hormone secretion, so squatting is a compulsory course for professional athletes and amateur bodybuilders

action process: put the barbell behind the neck, grasp the barbell with both hands, keep the body straight, look straight ahead with two eyes, and the third foot is the same as the shoulder width. Bend the knee and squat slowly until the thigh is parallel to the ground or slightly lower than the knee. After holding, the quadriceps femoris will wait until it is contracted and forced, and then push the leg to extend the knee until it is restored. Rhythm: squat 2-3 seconds, rest 1-2 seconds, squat up 2 seconds
squatting is a double joint movement of extending hip and knee, which can be divided into three stages: preparation posture, squatting and squatting

1. First of all, beginners should know the exact position of barbell. Head up, chest straight, back straight, but not over stretched. After the contraction of the scapula, place the horizontal bar on the trapezius and deltoid muscles to adjust the balance. The weight of the barbell is shared by four points, in which the trapezius bears most of the weight, so there is no need to cushion the sponge and other buffers. Even if the body is thin and the deltoid and trapezius muscles are weak, they can "eat heavily" and will not have discomfort such as pain. Two arms side lift, hands grip bar to stabilize. A board or barbell piece about 3cm thick under the heel. Because after the shoulder load, the total center of gravity of the body and barbell moves backward, but the back can't lean forward. Only when the heel is raised, the center of gravity moves forward passively, can it return to a stable state of support. The regained balance can also increase the force on the quadriceps ring squatting. After lifting the barbell, adjust the position of the foot. The distance between the two feet is generally the same as the shoulder width, which is too far apart. The medial adctor muscle group is too strong and developed, which is not good for aesthetics and life. The feet should be in a natural position with an angle of 30 to 45 degrees. When the barbell is put on the cervical vertebra, it will cause pain, and it will also form the action with chest bow and waist, which will strengthen the tension of the lumbodorsal muscles, straighten the limbs and straighten the back
2. Squat. After getting ready, inhale deeply and slowly bend your knees to control the squat. When squatting, the direction of the knee joint is the same as the direction of the toe, squatting until the thigh is parallel to the ground or slightly lower than the knee. If the hip to the ankle, then squat too low, it is not necessary, and easy to cause knee and ankle injury. Squatting speed should not be too fast, should grasp the rhythm, at least the speed of squatting can not be faster than the speed of squatting. Because there is a significant time effect after the muscle is stretched, the longer the time is, the more the muscle strength decreases, otherwise the less the muscle strength decreases. Therefore, the weight lifter squats immediately after the squat can lift the weight, in his squat after a longer pause time may not be able to lift. The reason is that he immediately squatted up and used gluteus and quadriceps muscles to lengthen, which increased muscle elasticity and strength. The requirement of bodybuilding exercise is not the same, squat to the minimum to maintain 1-2 seconds, and then squat up. Although the weight of squatting is smaller, the actual force of lower limb muscles is not reced, and
is relatively safe

3. Squat up. Squat exercise value is the biggest squat stage, this stage focus on the legs, legs and force, while exhaling. Raise your head. Imagine kicking your legs so that your head can be pushed up, instead of raising your hips first and then straightening your waist. The whole squat process to maintain a stable center of gravity, feet can not move. After the body is upright, the four heads of the thigh continue to exert force and extremely contract, so that the knee joint maintains the tendency of hyperextension for 1-2 seconds

it's very important to protect and help when practicing deep squat, which mainly includes "waist" and "holding bar". Waist: behind the exerciser, stand in the same direction, arms around the exerciser's waist, squat and rise together. Supporting bar: stand in front or back of the exerciser and support the barbell with palms of both hands upward

beginners should first experience the movement with 15-20rm weight. At first, they should act according to their ability. They should not blindly increase the weight. When they lack protection and help, they should be careful. During the rest between groups, walk around to avoid blood stagnation in the lower limbs. In addition, the weight of the barbell ring squat is transmitted from the waist and back to the lower limbs. To improve the weight of squat, the muscle strength of the relevant parts also needs to be strengthened.

6. Yes! Sprint depends on explosive force! Sprint is an intense sport which requires the whole body cooperation, quick response, high flexibility and high intensity. In my usual training, I mainly start from the following aspects<

first, develop explosive power exercise

explosive power is determined by two organic components, namely speed and strength. Therefore, the following training methods can be used: 1 2. Vertical jump; 3. Vertical jump with load; 4. Squat and jump with load; 5. Load squat; 6. Weight bearing lunges swap jumps< Flexibility refers to the range of motion of each joint and the stretching ability of muscles and ligaments. It is of great significance in sprinting, especially for increasing the stride of athletes. Therefore, I usually use the following methods in training: 1; 2. Pull the leg of the pole; 3. Longitudinal and transverse arm forks; 4. Fast flexion and extension of costal wood; 5. Kicking (front, side and outside swing inside four aspects), cross legged sitting knee, etc; 6. Fast squat practice< Third, the training of movement speed is the key of sprint training. The methods I usually use are auxiliary practice, repetition, competition and game. Among them, the competition method is often used in speed training. Because of the short time of speed training, the frequent use of competition method can make athletes feel high and show the maximum speed. As the same as the competition method, it can stimulate the athletes' high mood. At the same time, it can also prevent the form of "speed obstacle" caused by the regular arrangement of the maximum speed exercise because of the variety of action changes in the process of the game

Monday, Thursday, 1, deep jump; 15 groups * 10 times
on Tuesday, 10 groups * 30 times
on Wednesday, 30 m sprint - 60 m sprint - 80 m sprint, 10 groups, the key is to improve the step frequency, downhill run to improve performance significantly
on Friday, flexible practice, kick 10 groups * 30 times, weight-bearing vertical jump 10 groups * 15 times

on Saturday, weight-bearing squat 15 groups * 10 times; There are 6 groups in the whole course of 30-60-100-meter sprint

active rest on Sunday, such as playing ball and so on
every training preparation and relaxation activities are indispensable

there are several important factors to improve sprint performance
there are many factors related to sprint performance: stride frequency, stride length, speed, speed ability, explosive force, as well as flexibility and coordination of muscles and joints; There are also athletes' psychological quality and technical level. Among them, three factors are most related to the improvement of sprint performance
(1) reasonable and correct technical movements
whether athletes can master the essentials of reasonable and correct technical movements is the basic condition for them to reach a high level in the future. Because sprint is a cyclical sport, the whole process to repeatedly run dozens of steps. A small mistake, repeated, becomes a big problem. If the stride length of each step can be lengthened by 5 cm, then 50 steps can win the advantage of 2.5 meters. Therefore, great efforts should be made to improve the technology. The standardization and rationality of technical movement mainly lies in the fact that the movement structure of running should be more in line with the principle of sports biomechanics, so as to make the running technique more economical and efficient. The specific performance in the technical form of running is: the movement of running is balanced, and the fluctuation of the center of gravity is small; The movements of the upper and lower limbs are coordinated, the arm swing of the upper limbs is active and powerful, and the pedaling and swinging of the lower limbs are combined to promote the pedaling; Running forward and linear, and the whole process has a good sense of rhythm. In a word, if we can make athletes master reasonable and correct technical essentials, we will get twice the result with half the effort in training< (2) special strength
strength is the foundation. Almost all competitive sports are inseparable from the training of basic strength. In the strength training of sprint, teachers should combine one-time strength training (explosive strength) with multiple strength training (special strength ability) organically. In the past, we used to use more means in strength training, generally the absolute strength training with large weight and few times of weight. This method is better for the development of explosive force. But in sprint, we should pay more attention to the development of special strength ability. Because the general strength training, weight times will not exceed 10 times. According to the characteristics of the event (Sprint is a cyclical sport), if you run 100 meters, you need at least 45-48 steps (men), 200 meters is more. Therefore, in the process of sprint training, what we need is the ability of strength acting on muscle continuously, that is, special strength ability. Specific to the training methods and means can be used are: rubber band leg swing, weight-bearing high leg lift, 100-200 meters step jump and so on< (3) speed ability
speed ability is the core. As far as sprinting is concerned, it is generally believed that speed training is the core in the past. But I think speed ability is the core that needs to be grasped from beginning to end. The so-called speed ability is the ability to maintain speed, which is different from the speed enrance. Specifically speaking, speed ability refers to the 100-200m run with the maximum intensity or close to the maximum intensity; It is characterized by a small number of repetitions, a long interval time and a great intensity. Speed enrance refers to the 250-500m run with slightly lower intensity (80% - 90%); It is characterized by more repetitions, average running intensity and shorter interval. Some athletes' late ability is not good, the result is that the special performance will not be very good, the analysis result is that the athlete's step frequency ability is not good. But in fact, it is very likely that the athlete's short-range rhythm within 50 meters is very good, and the intensity is also very high. Then, the absolute stride frequency of the athlete should be good; It's just that the relative stride frequency is not good, that is to say, his ability to maintain speed is not good enough.

7. Push ups and sit ups can only exercise the enrance of muscles, but not the explosive force and absolute strength of the body. For example, our coaches never ask us to do push ups alone, and they will be scolded if we do them.
generally, you can do ten pull ups on the horizontal bar, three slow ones and one fast one, alternately. Then come down without a rest, take something a little higher and pad it with [brick is OK], the distance is about to accommodate your palm a little wider, and then bend over to jump onto the brick from the gap. It's a little like clapping your hands in push ups; Alternate, no rest
then jump rope at a uniform speed of one or two hundred, but the speed can only get faster and faster, never slow down. There is barbell and mbbell and other equipment strength and explosive training. Some words is, barbell push 15, and then mbbell and bending barbell practice
if there is no equipment, the best way is running and rope skipping, which is obviously and effectively helpful to the coordination of various muscle groups and the training of physical explosive power
the best way to warm up for a 3-3-kilometer jog is to run where there are steps in the mountains. You can run up and down about 100 meters of steps, or you can get a barbell piece to run through with a belt on your back. What you should pay attention to is that you can run slowly at the beginning. Once you warm up, you have to sprint. About 1000 meters, that is 100 meters sprint, ten times. Rest, according to their own load to adjust
this kind of exercise is more suitable for you. I hope it will help you with your problems.

8. Definitely

I think what you want to ask is squat. I found something for you, let's have a look.

squatting is also called full squatting, which is one of the most complex movements in bodybuilding, with the most practicing parts, and also an action in strength lift competition. Squatting has a strong stimulation to the whole lower limbs and trunk. It can exercise quadriceps femoris (rectus femoris, middle femoris, lateral femoris, medial femoris), gluteus maximus, biceps femoris, semitendinosus, Semimembranous, erector spinae, piriformis, adctor magnus, gluteus medius, gluteus minimus and leg muscles. In addition, squatting has a positive effect on a series of physiological and biochemical reactions such as cardiopulmonary function, nerve regulation and hormone secretion, so squatting is a compulsory course for professional athletes and amateur bodybuilders

action process: put the barbell behind the neck, grasp the barbell with both hands, keep the body straight, look straight ahead with two eyes, and the third foot is the same as the shoulder width. Bend the knee and squat slowly until the thigh is parallel to the ground or slightly lower than the knee. After holding, the quadriceps femoris will wait until it is contracted and forced, and then push the leg to extend the knee until it is restored. Rhythm: squat 2-3 seconds, rest 1-2 seconds, squat up 2 seconds
squatting is a double joint movement of extending hip and knee, which can be divided into three stages: preparation posture, squatting and squatting

1. First of all, beginners should know the exact position of barbell. Head up, chest straight, back straight, but not over stretched. After the contraction of the scapula, place the horizontal bar on the trapezius and deltoid muscles to adjust the balance. The weight of the barbell is shared by four points, in which the trapezius bears most of the weight, so there is no need to cushion the sponge and other buffers. Even if the body is thin and the deltoid and trapezius muscles are weak, they can "eat heavily" and will not have discomfort such as pain. Two arms side lift, hands grip bar to stabilize. A board or barbell piece about 3cm thick under the heel. Because after the shoulder load, the total center of gravity of the body and barbell moves backward, but the back can't lean forward. Only when the heel is raised, the center of gravity moves forward passively, can it return to a stable state of support. The regained balance can also increase the force on the quadriceps ring squatting. After lifting the barbell, adjust the position of the foot. The distance between the two feet is generally the same as the shoulder width, which is too far apart. The medial adctor muscle group is too strong and developed, which is not good for aesthetics and life. The feet should be in a natural position with an angle of 30 to 45 degrees. When the barbell is put on the cervical vertebra, it will cause pain, and it will also form the action with chest bow and waist, which will strengthen the tension of the lumbodorsal muscles, straighten the limbs and straighten the back
2. Squat. After getting ready, inhale deeply and slowly bend your knees to control the squat. When squatting, the direction of the knee joint is the same as the direction of the toe, squatting until the thigh is parallel to the ground or slightly lower than the knee. If the hip to the ankle, then squat too low, it is not necessary, and easy to cause knee and ankle injury. Squatting speed should not be too fast, should grasp the rhythm, at least the speed of squatting can not be faster than the speed of squatting. Because there is a significant time effect after the muscle is stretched, the longer the time is, the more the muscle strength decreases, otherwise the less the muscle strength decreases. Therefore, the weight lifter squats immediately after the squat can lift the weight, in his squat after a longer pause time may not be able to lift. The reason is that he immediately squatted up and used gluteus and quadriceps muscles to lengthen, which increased muscle elasticity and strength. The requirement of bodybuilding exercise is not the same, squat to the minimum to maintain 1-2 seconds, and then squat up. Although the weight of squatting is smaller, the actual force of lower limb muscles is not reced, and
is relatively safe

3. Squat up. Squat exercise value is the biggest squat stage, this stage focus on the legs, legs and force, while exhaling. Raise your head. Imagine kicking your legs so that your head can be pushed up, instead of raising your hips first and then straightening your waist. The whole squat process to maintain a stable center of gravity, feet can not move. After the body is upright, the four heads of the thigh continue to exert force and extremely contract, so that the knee joint maintains the tendency of hyperextension for 1-2 seconds

it's very important to protect and help when practicing deep squat, which mainly includes "waist" and "holding bar". Waist: behind the exerciser, stand in the same direction, arms around the exerciser's waist, squat and rise together. Supporting bar: stand in front or back of the exerciser and support the barbell with palms of both hands upward

beginners should first experience the movement with 15-20rm weight. At first, they should act according to their ability. They should not blindly increase the weight. When they lack protection and help, they should be careful. During the rest between groups, walk around to avoid blood stagnation in the lower limbs. In addition, the weight of the barbell ring squat is transmitted from the waist and back to the lower limbs. To improve the weight of squat, the muscle strength of the relevant parts also needs to be strengthened.

9. Squat exercise is mainly to exercise the lower body muscles

in squat exercise, different directions of toes when standing will proce different exercise effects

in the basic standing posture, the center of gravity is naturally placed on the food toe, and the sole of the foot bears the whole body weight evenly

standing with the toes slightly inward is an exercise for the lateral muscles of the legs, which is effective for correcting the external figure of eight feet

the head of the foot should be slightly inward to make the muscles in the inner thigh strong. People with O-legs should try this stance

the tip of the foot should be opened outwards to exercise the lateral muscles of the leg, which can significantly correct the X-shaped leg

squat jump is mainly to train the thigh muscles, to train its bounce and explosive force.

10. First paste some basic concepts for you to see:
aerobic exercise
aerobic exercise refers to the physical exercise carried out by the human body under the condition of sufficient supply of oxygen. That is to say, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, reaching a physiological balance. In short, it refers to any rhythmic exercise, the exercise time is longer (about 15 minutes or more), and the exercise intensity is medium or above (75% to 85% of the maximum heart rate). Whether it is "aerobic exercise" is measured by heart rate. If the heart rate is kept at 150 beats / min, it is aerobic exercise, because the blood can supply enough oxygen to the myocardium at this time
therefore, it is characterized by low intensity, rhythm and long ration
anaerobic exercise
anaerobic exercise refers to the high-speed and intense exercise of muscles in the state of "hypoxia". Most of the anaerobic exercise is the exercise with high load intensity and strong instantaneity, so it is difficult to last for a long time, and the time of fatigue elimination is also slow. The biggest characteristic of anaerobic exercise is that the intake of oxygen is very low ring exercise. Because the speed is too fast and the explosive force is too strong, the sugar in the human body has no time to be decomposed by oxygen, and has to rely on "anaerobic energy supply". This kind of exercise will proce too much lactic acid in the body, leading to muscle fatigue can not last, after exercise feel muscle ache, shortness of breath. If you want to make your body stronger, you can go to the gym to take part in anaerobic exercise. However, when exercising, it's best to listen to the coach's guidance and choose a suitable training plan
the common anaerobic sports include: running, weightlifting, throwing, high jump, long jump, tug of war, muscle strength training, etc.
based on this, this paper analyzes several problems you mentioned:
squatting for 30 minutes, if you are doing exercise with your own weight, it can be regarded as aerobic exercise, if you are doing exercise with medium or even large weight (there should be rest in the middle), this is anaerobic exercise
the same is true of sit ups, because they can also be done with weight. In the case of no load, I can do 20 minutes of sit ups in a row, and the feeling at that time was aerobic exercise
the third problem is that if we follow the above statement of aerobic exercise, it does not necessarily mean whole body exercise