However, there's one simple exercise that can help address these issues and even transform your body.

不過，有一種簡單的運動可以幫助解決這些問題，甚至改變你的身體。

It's the resting squat, an incredibly effective yet often overlooked movement that can enhance flexibility, strength, and overall well-being.

這就是靜止深蹲，一個非常有效卻經常被忽視的動作，它可以增強靈活性、力量和整體健康。

Let's dive into how this exercise can make a real impact on your life and health.

讓我們深入瞭解這項運動如何對你的生活和健康產生真正的影響。

Number one, boost your mobility and flexibility.

第一，增強你的機動性和靈活性。

One of the first things you'll notice when practicing the resting squat is how much it improves your mobility and flexibility.

在練習靜止深蹲時，你首先會發現它能極大地提高你的靈活性和柔韌性。

When you hold this position, you engage and stretch several muscle groups at once, including your hips, lower back, and legs.

保持這個姿勢時，你可以同時鍛鍊和拉伸多個肌肉群，包括臀部、下背部和腿部。

Over time, this helps loosen tight muscles and increases your range of motion, making daily tasks and workouts easier.

隨著時間的推移，這有助於鬆弛緊繃的肌肉，增加活動範圍，使日常工作和鍛鍊變得更加輕鬆。

With improved flexibility, even routine activities like tying your shoes, reaching for items, or getting in and out of a car will feel smoother and more natural.

隨著靈活性的提高，即使是繫鞋帶、拿東西或上下車等日常活動也會感覺更加順暢自然。

Your body moves with ease, and you'll find activities like playing with your kids or participating in sports more comfortable.

您的身體會輕鬆自如地活動，與孩子一起玩耍或參加體育運動等活動也會更加舒適。

The resting squat isn't just about being more flexible, it also lays a foundation for a stronger, more adaptable body.

靜止深蹲不僅能讓身體更靈活，還能為更強壯、適應性更強的身體打下基礎。

Number two, build strength and prevent aches.

第二，增強體力，防止疼痛。

The resting squat might look simple, but it's powerful for strengthening both your core and lower body.

靜止深蹲看似簡單，卻能有效增強核心和下半身的力量。

Holding the position engages your abdominal muscles, obliques, lower back, and key leg muscles like the quadriceps, hamstrings, glutes, and calves.

保持這個姿勢可以鍛鍊腹部肌肉、斜方肌、下背部以及關鍵的腿部肌肉，如股四頭肌、膕繩肌、臀部和小腿。

This translates to increased power and stamina for exercises like running, climbing stairs, or playing sports.

這意味著在跑步、爬樓梯或運動等鍛鍊時，力量和耐力都會得到增強。

A strong core and lower body also aid in maintaining better posture and promoting explosive movement when needed, enhancing your physical abilities and daily activities.

強健的核心和下半身還有助於保持更好的姿勢，並在必要時促進爆發性運動，從而增強你的體能和日常活動能力。

More than just strength, the resting squat promotes joint health.

靜止深蹲不僅能增強力量，還能促進關節健康。

Our joints, especially as we age, can become stiff and less flexible.

我們的關節，尤其是隨著年齡的增長，會變得僵硬和不靈活。

Sitting in a deep squat regularly keeps these joints lubricated and mobile, alleviating the discomfort that can result from hours spent sitting.

經常深蹲坐能保持這些關節的潤滑和活動，減輕因長時間坐著而產生的不適。

Consistently practicing this exercise helps maintain flexibility and can even reduce the creakiness and discomfort often associated with aging.

堅持練習這項運動有助於保持身體的靈活性，甚至可以減少因衰老而產生的嘎吱聲和不適感。

Number three, improve posture and alleviate back pain.

第三，改善姿勢，減輕背痛。

Our modern lifestyles often encourage poor posture, whether from hours spent sitting or looking down at screens.

我們的現代生活方式通常會助長不良姿勢，無論是長時間坐著還是低頭看螢幕。

The resting squat naturally counteracts this, promoting proper alignment of your spine while engaging the muscles that support good posture.

靜止深蹲能自然地抵消這種情況，促進脊柱的正確對齊，同時鍛鍊支持良好姿勢的肌肉。

When you sit in a squat, your body must balance, activating the core, back, and leg muscles in a way that encourages straight alignment.

當你蹲坐時，你的身體必須保持平衡，激活核心、背部和腿部肌肉，從而促進直線排列。

Over time, this can reduce the risk of neck and back pain while improving your posture and confidence.

隨著時間的推移，這可以降低頸部和背部疼痛的風險，同時改善你的姿勢和自信。

If you suffer from occasional lower back pain, this exercise can also help.

如果您偶爾感到下背部疼痛，這項運動也能幫到您。

Many back issues stem from poor posture and muscle imbalances.

許多背部問題都源於姿勢不良和肌肉失衡。

The resting squat activates your core and redistributes weight evenly along your spine and legs, reducing strain on the back muscles.

靜止深蹲能激活你的核心肌群，重新均勻分佈脊柱和腿部的重量，減輕背部肌肉的負擔。

This dynamic position is a practical alternative to static stretching, giving you better postural support and helping alleviate chronic pain.

這種動態姿勢是靜態拉伸的一種實用替代方法，能為你提供更好的姿勢支撐，幫助緩解慢性疼痛。

Number four, prevent injury and improve coordination.

第四，防止受傷，提高協調性。

The resting squat is a low impact exercise, but its benefits extend to injury prevention.

靜止深蹲是一種衝擊力較小的運動，但它的益處還包括預防受傷。

Strong and balanced muscles offer better joint support and improve movement patterns, lowering the risk of injuries from overuse or sudden movements.

強健而平衡的肌肉能為關節提供更好的支撐，改善運動模式，降低因過度運動或突然運動而受傷的風險。

By strengthening your core and lower body, you reduce the likelihood of injuries like lower back strain or knee pain.

通過增強核心和下半身的力量，可以降低腰肌勞損或膝關節疼痛等受傷的可能性。

This exercise also improves balance and coordination, skills that are essential for staying injury-free and active as you age.

這項運動還能提高平衡和協調能力，而這些技能對於在年老時保持不受傷害和積極鍛鍊至關重要。

Number five, digestive benefits and circulation.

第五，促進消化和血液循環。

One surprising benefit of the resting squat is its positive impact on digestion.

靜止深蹲的一個令人驚訝的好處是它對消化的積極影響。

The squat position aligns the intestines in a way that promotes healthy digestion and supports bowel regularity.

下蹲姿勢能使腸道排列整齊，從而促進健康的消化，幫助排便規律。

Improved circulation is another advantage.

改善血液循環是另一個優勢。

Holding the squat position encourages blood flow to the lower body, which can help alleviate issues like fatigue and bloating.

保持下蹲姿勢能促進血液流向下半身，有助於緩解疲勞和腹脹等問題。

Enhanced circulation supports overall health, including faster recovery after physical activities and reduced risk of conditions like varicose veins.

增強血液循環有助於整體健康，包括在體育活動後更快地恢復，降低患靜脈曲張等疾病的風險。

To perform the resting squat, stand with your feet shoulder-width apart, toes slightly outward for balance.

做靜止深蹲時，雙腳分開與肩同寬站立，腳尖稍向外以保持平衡。

Lower yourself into a squat by bending your knees and hips, keeping your feet flat on the ground.

屈膝屈髖，雙腳平放在地面上，下蹲。

Avoid lifting your heels.

避免抬起腳跟。

Keep your back as straight as possible and hold this position rather than moving in and out of it.

背部儘量挺直，保持這個姿勢，不要進進出出。

Aim to stay in the squat as long as comfortable, building endurance over time.

目標是在舒適的情況下儘可能長時間地保持深蹲，逐漸增強耐力。

Your knees should align with your toes and your weight should be evenly spread across both feet.

膝蓋應與腳趾對齊，體重應均勻分佈在雙腳上。

If you find it challenging at first, that's okay.

如果你一開始覺得有挑戰性，沒關係。

Start with a shallow squat and gradually work toward a deeper position as your mobility improves.

從淺蹲開始，隨著活動能力的提高，逐漸向深蹲練習。

Everyone's squat will look slightly different based on body type, but the goal is to find a comfortable position and practice it regularly.

每個人的深蹲姿勢會因體型不同而略有不同，但目標是找到一個舒適的姿勢並經常練習。

Tips for beginners.

給初學者的建議

If you're new to squats or find it difficult to hold the position, try using a door frame for support or hold a weight in front for balance.

如果你是深蹲的新手，或者覺得很難保持這個姿勢，可以嘗試用門框做支撐，或者在前面拿一個重物保持平衡。

Elevating your heels slightly can also help if ankle mobility is an issue.

如果踝關節活動不便，稍微抬高腳跟也會有幫助。

As you progress, increase the difficulty by lifting your arms overhead while in the squat to engage your upper body.

隨著難度的增加，在深蹲時將雙臂舉過頭頂，以鍛鍊上半身。

In conclusion, incorporating the resting squat into your routine can be transformative for your physical well-being, strengthening your muscles, improving your flexibility, and promoting better posture and digestion.

總之，在日常鍛鍊中加入靜止深蹲可以改變你的身體狀況，增強肌肉力量，提高靈活性，改善姿勢和消化功能。

This simple yet powerful exercise can help you live a more active, pain-free life, allowing you to tackle daily tasks with greater ease and confidence.

這種簡單而有力的運動可以幫助你過上更積極、無痛的生活，讓你更輕鬆、更自信地處理日常事務。

That's a wrap for today!

今天到此為止！

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如果您覺得這篇文章對您有幫助，別忘了點贊並訂閱我們的頻道。

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請點擊下拉鈴，以免錯過，同時請務必查看我們的其他視頻和播放列表，瞭解更多有用的內容。

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