Again, it s about the standard movements of the free squat

Chest up, abdomen tucked, shoulders sunk Keep your head straight and chin slightly tucked, and start with your thighs parallel to the ground (don't squat too low, otherwise you will hurt your knees) Remember not to exceed your toes Your spine should not bend forward and backward Keep it straight.

Otherwise, it will put pressure on the spine.

After getting up, the posture is still to straighten the chest, tuck the abdomen, sink the shoulders, keep the head upright, the chin is slightly tucked, and the knee joint should be slightly flexed, not too straight.

The most important thing is not to arch your back forward or backward, not to exceed the toes, not to squat too low, to reach the thighs parallel to the ground. Do not lift your head, do not bow your head.

It's best to buy a weight-bearing belt, which protects your lumbar spine well.

I mean keep it straight, blame me for not making it clear, not perpendicular to the ground.

Basically agree with the upstairs, squats will involve the question of waist or knees, so there is no so-called correct movement. Two questions:1

The lumbar spine must be neutral! Don't collapse, don't bow, pay attention to the abdomen 2As for whether to squat to the end, this is really a controversial issue, when you don't need a lot of weight, I recommend squatting to the end, squatting to the end makes the muscles exercise more thoroughly, and avoids the instability of the knee joint in the horizontal position (determined by physiological structure), the disadvantage is that it inevitably increases the tensile force and anterior cut force on the patella!

Again, that's the same sentence. Make your own choice

Start by opening your legs shoulder-width apart, then start squatting slowly, making sure not to tilt your body and always stay perpendicular to the ground. If you notice that your knees are over your toes during the squat, you are leaning forward. After the squat, use the bouncing force of the feet to make the body jump, and then repeat the exercise.

Squats. The jump itself has an obvious effect on the legs, when performing squat jumps, not only can you train the buttocks and legs, but also can exercise everyone's jumping ability, and deepen everyone's jumping skills and the comprehensive strength of the sport. It also has a certain effect on lifting the leg and buttock lines, which can have a better looking line in addition to **.

Be sure to warm up before you train.

Warm-up exercise can not only ensure that it is not easy to be injured during the exercise, but also can effectively strengthen the exercise, and this exercise also has a certain effect on cardiopulmonary function, which can effectively enhance the exercise ability and improve the health of the body at the same time.

Improving athletic performance means that squat jumps help to enhance the trainer's athletic power.

The key points of explosive training are heavy weights, fast force, as many muscles as possible and good neuromodulation.

Ability. Many practitioners find squat jump training particularly tiring, but it is this feeling that trains good neuromodulation. Squat jumps are the first choice for explosive power training.

Squat jumps make efficient use of the quadriceps.

Gluteal muscles, squats followed by stretching can promote muscle growth (girls don't have to worry about growing muscle, as women don't have testosterone, which is unique to men.)

Even if you build muscle, you won't have too much muscle).

Place the barbell behind your neck, grasp the barbell with both hands, keep your body straight, your eyes level ahead, and squat your feet shoulder-width apart. Bend your knees and slowly squat down until your thighs are parallel to the ground or slightly below your knees, and after holding, contract your quadriceps muscles and push your legs to reduce. Rhythm of action:

Squat for 2-3 seconds, stand still for 1-2 seconds, and squat for 2 seconds.

Prepare the pose. Beginners should first identify the exact part of the barbell placement. Keep your head up, chest straight, and your back straight, but not too extended.

After the shoulder blades are contracted, place the horizontal bar on the raised trapezius and deltoid muscles to adjust the balance. The weight of the barbell is divided between four points, with the trapezius muscles carrying most of the weight, so that there is no need for cushioning such as sponges.

The front squat requires precision in the position where the bar is placed:If the flexibility of the wrist, elbow and shoulder joints is poor, it is not easy to complete the action of raising the elbows, often the elbow joint and the horizontal bar are in the same vertical plane, and the barbell is placed lower, directly falling on the collarbone and even the chest. In this way, the weight is not very large, the time is not long, and it can also cause collarbone or chest tenderness.

If the barbell is placed in the front, it will increase the yin strength arm, which will increase the difficulty of supporting the torso and holding the barbell with both arms.

The above content refers to Encyclopedia - Squat.

1. Keep your back straight, don't hunch;

2. The buttocks should be lifted;

3. It is best to wrap the waist and abdomen tightly with a wide belt to avoid injury in heavy weight squats.

4. Before squatting, Li Pai should fully warm up and try to take a long time. Master the correct method, as long as the legs can be practiced to soreness, not other parts of the soreness, then the training is in place.

The squat must be done correctly. So let's take a look at the standard movements and correct posture of the squat. Standard movements for squatting.

One reason squats are controversial is that the wrong movements not only don't get the workout, but can damage muscle groups, especially the knees.

1. Therefore, it is very important to master the standardized squat movements. Stand up, keep your head up, keep your upper body straight, and lean forward slightly; Keep your feet shoulder-width apart, don't bend over, keep your feet parallel and your toes straight forward; The soles of the feet can also be separated at an angle, about 60 degrees, but keep the knees in the same direction as the toes when squatting. Squat slowly until the angle between the upper and lower legs is less than 90 degrees, but do not close to the relaxation, about 70-80 degrees.

Then stand firmly straight in front of your thighs until you stand straight.

2. Try not to exceed the toes when squatting, and keep the knee joint always forwardAligned with the toes, without flexion or wobble; When exerting force, consciously let the buttocks exert force first; The whole process should be kept at a constant speed, not too fast. If they use the correct squat position, they won't have a problem with their knees. In a commercial gym, it's hard to see someone who can maintain a good posture and squat to the right depth while practicing squats.

Because squatting is really a very complicated movement, most people don't know how to do it correctly. While leg raises and curls are also great for developing lower body strength, no lower body weight training is more functional than squats.

Third, the correct squat technique will be introduced and based on your training experienceIntroduce the common regimens for different groups to increase your maximum squat weight. You need to try more exercises to find the "squat position" that works best for you. Most people can find a high bar squat and a low bar squat.

The correct posture for a squat is to keep your feet open from the ground, stand up straight, keep your small back straight, your core tightened, and your hands clasped around your chest, keeping your body steady.

Correct posture for general squats: Beginners can start with general squats. Place your feet flat shoulder-width apart so that your back is arched

We often say that you can't train your muscles because your movements are not standard, your running posture is not standard, your squat movements are not standard, and your movements are the wrong of the bridge!

Is there a standard movement for squats? Of course, there are, for example, the standards that are recognized by the public: shoulders are no more than knees, and knees are no more than toes. This should be the most popularized squat standard.

Of course, some people argue that this standard is too outdated, and the following action is correct.

This is called a real squat, the hips are lower than your knees, and the first movement is called a squat at most, which is a squat. Obviously, when this action is exercised, the knee joint needs to exceed the toes, and this action is more obvious for the hips and legs than the picture above.

Completely different from our regular squat, the heels are raised, the knees are seriously above the toes, and you don't feel the muscles exerting force? The coach in red next to you, are you mistaking people's children?

Squats can be said to be a must-do in the fitness process. Whether it's muscle gain, fat loss, or toning, you can't bypass the squat, which is a classic compound movement. Let's exercise the whole body muscles in the process of squatting, that is, almost all the muscles of the whole body will participate in the process of squatting, so if we don't participate in squats in the process of fitness, we will always feel that there will be less things.

There is still a large part of the body's fitness pathway that starts with squats.

Squats work the quadriceps, biceps and glutes, which are muscles that wrap around the front and back of the thighs, as well as a large muscle that wraps around the hips. If these three muscles are strong enough, not only will you be able to control your center of gravity, but you will also feel much less tired than others after dealing with high-intensity sports such as basketball, cycling, and long-distance running. Squats promote muscle growth more than other exercises.

1.Stand up with your feet shoulder-width apart or slightly wider, and the soles of your feet able to turn forward or outward; How wide your feet should stand and whether the soles of your feet should be externally rotated depends on each person's movement and anatomy. The initiative depends on the individual's situation. Adjust.

2.Hold your feet still and stretch your hands naturally upwards.

3.Starting with your hips, gradually stretch your upper body downwards with your hands close to your toes (knees bend naturally and don't lock them up); If your hands can't be close to your toes, you can bend your knees so that your hands can touch your toes.

4.Sit down gradually, with your buttocks at the lowest point (everyone's condition is different, please stick to the soles of your feet and don't roll over), insist on reaching out your hands and touching your toes, looking at the air naturally, and parting your chin. At this time, you can know the lowest position of the squat, adjust your posture, and don't worry about your knees going over your toes.

5.The hands are straight, (curvature varies from person to person) the soles of the feet and hips are stable.

6.Gradually stand up with your hips as a starting point, your back and hands are relatively stable, and your eyes naturally look forward into the air and tighten your jaw.