How do you do squats? 15, How to practice squats?

Squats can easily cause knee injuries due to knee buckles, and the solution is to use an elastic circle to guide the movement and abduct the thighs.

1. Try to do about 30 squats at a time for the first time.

If you don't have the habit of fitness, don't do too many squats for the first time, and the number can be controlled to about 30. If you're new to squats, you can get an idea of where to exert power, and it's a good idea to look in front of the mirror to confirm your posture.

2. After long-term training, no more than 100 per day.

Even fitness veterans who are confident in their leg and hip strength should not do more than 100 squats a day. If you lack specific training for your thighs and hips, too much training at once can lead to muscle soreness. Don't squat too low, just keep your hips slightly below your knees.

Give yourself no less than 30 seconds of rest time after each set. After getting acquainted, it can reach 100 times a day.

3. Basically, 70 squats a day.

70 squats a day is actually a large exercise intensity. For those who are trying squats for the first time, do not do so many at once, but should do them gradually and in multiple times to avoid damage caused by excessive joint load.

Squat is the connection of the flexion and extension of the legs, exercising the muscles of the thighs, calves, and ankles, enhancing the elasticity of the Achilles tendon and the flexibility of the ligaments, making the action of the squat more stable.

First, the method: 1Positive step squat:

In the forward position, the knees are facing the toes, the upper body remains straight and squats, the maximum amount of the heel is half squat, and the heel is raised until the hips are close to the heel. When restoring, the heels gradually hit the ground, and slowly straighten up after half squatting. The toe opens a bit.

2.Squat: Align your knees with your toes, squat down vertically and coherently, with no heels, and squat to the maximum maximum for a half-squat.

Continue to squat down, forcing the heels to lift slightly, and the hips are close to the heels of the legs. When squatting up straight, press your heels to a half-squat while rising, and stretch your legs with your feet straight.

3.Two squats: one rubs out to the side to the two, and the same is done.

When the two squat, they don't heel. When one side is in two, the center of gravity is shifted to the main leg, and the power leg is rubbed out to the side, pressing down the heel to form a two. When retracting, first push up the instep, point the toe to the ground, shift the weight to the main leg, and rub it again.

If you then do a five-digit squat, you can directly harvest the five-digit.

4.Five-position squat: The two rub back to the first five positions to practice the same squat, and when changing the position of the feet, the practice is the same two.

5.Standing on half-toe: Stand one with your upper body upright, your knees straight, your heels lifted off the ground, and your instep upwards to the maximum. Five toes to the ground. When you land, push your heels forward and slowly lower them into one in a controlled manner.

Cushioned squats.

Action essentials: 1. Feet slightly wider than shoulders, toes slightly abducted, hip flexion and squatting until the thighs are parallel to the ground while the arms are raised to the level, palms facing down, knees and toes are in the same direction, and the back is straight.

2. Jump up with force, keep your feet together and retract your hands to your sides.

3. Jump up again, spread your legs apart at the same time, land on the ground and bend your knees to squat to cushion, and raise your arms forward at the same time to the starting position.

Frequency: 3 sets of 12 reps per day.

Squats. Action essentials: 1. Straighten your back, your heels are shoulder-width apart, your knees are in the same direction as your toes, don't buckle inward, your palms are facing each other, and your arms are raised in front of you.

2. The squat action is natural and smooth, the buttocks move backwards, and the thighs are approximately parallel to the ground when they reach the lowest point, and then get up and restore, keeping the waist and back straight throughout the whole process.

Frequency: 3 sets of 12 reps per day.

Unilateral Bulgarian squat.

Action essentials: 1. Stand on one foot on the right side, rest your left foot on the edge of the chair, and relax your hands as much as possible.

3. Squat with your right leg bent at your knees until your thighs are parallel to the ground, your knees do not exceed your toes, your back is straight, and your heels stand up.

Frequency: 3 sets of 8 reps per day.

Burpee squats. Action essentials: 1. Feet slightly wider than shoulders, squat until the thighs are parallel to the ground, do not lean forward excessively, keep your back straight, and hold your hands crossed in front of your chest.

2. Jump back to the prone position with both feet on the ground with both hands, and then jump back to the starting position immediately.

Frequency: 3 sets of 10 reps per day.

Box squats. Essentials of movement: 1. Stand naturally, feet shoulder-width apart, chair behind you, slowly push your hips back and squat down, squat until your buttocks touch the edge of the chair, and raise your arms in front of you at the same time; After a slight pause, the hips stand up and return to the starting state.

2. When sitting on the edge of the chair, the knees should not exceed the toes, the waist and abdomen should always be tightened, and only the lower limbs should be slightly relaxed when sitting.

Frequency: 3 sets of 12 reps per day.

If you want to build muscles, you can do more strength training, such as bench presses, curls, push-ups, pull-ups, etc., which can build muscles.

Exercise of leg muscles.

Posterior neck squat aFocus on the areas of work: This is one of the best exercises because it is good for large muscle groups throughout the body. Squat action main.

If you work the thighs, glutes, hamstrings and lower back, you can also work the abdomen, upper back, calves and shoulders.

b.Starting position: Place the barbell on the back of the neck and shoulders, and hold both ends of the bar with both hands to balance the center of gravity of the bar. Separate your feet.

Distance about 15-20 inches with your toes slightly outward.

c.Movement: Keep your eyes looking forward. Then slowly bend your knees until you reach a full squat. Throughout the squat and lift, keep your torso straight, your back straight, and your head.

Lift slightly (always look at a point). When the thighs rise above the horizontal position, slowly extend until they return to the original position. Two feet.

Always step flat on the ground.

D: Training points: If you relax your ankles or your heels off the ground, you will feel that it is difficult to master during the squat.

Balance of the body's center of gravity. You can make two heels standing on 2 4-inch skids to practice.

Come a little bit, first slow down, squat with your legs together, and then recover, until your legs have a certain strength and then squat with weights, don't be greedy, do what you can, otherwise you will damage your knees.

Squat exercises:

a. The torso should be straight, and the spine should be aligned in a normal standing position, without hyperextension; Lean forward slightly in the squat position, not upright on the ground;

b. The depth of squat requires that the upper surface of the thigh is parallel or slightly lower than the horizontal plane;

c The knee joint can slightly exceed the toe, and there is no need to force the absurdity of the century that "the knee joint is not the toe";

d Stretch your hips back as if you were going to sit in a chair behind you;

e eye level.

Supplements: 1. Feet slightly wider than shoulders or shoulder-width apart can be;

2. The toes of the two feet are naturally separated by about 30°, and everyone's body structure is different.

3. When squatting, the movement trajectory of the knee joint is consistent with the direction of the toes, to put it bluntly, the toes point to **, and the knee joints are topped **;

4. The center of gravity falls on the heel or the middle of the foot (wear shoes with high heel pads, the center of gravity falls on the heel; Wear flat shoes or bare feet, with the center of gravity on the middle of the foot);

5. Start squatting from an upright position, first stretch the hips back slightly, unlock the knee joints at the same time, and then squat with the hips and knees bent sharply, and the trunk leans forward rhythmically with the squat;

6. The whole process of squatting and standing up should be as smooth as flowing water, and there should be no pause, jamming, local acceleration, back and forth swing, etc.