How to do squats

The first step is to stand at a distance greater than the width of your shoulders, as shown in the figure below

Step 2: Then raise your head and chest and raise your hands forward, as shown in the picture below

The third step is to actively move the hips back when squatting, and the center of gravity is on the heels, as shown in the figure below

Step 4: Inhale when squatting and exhale when you get up, as shown in the figure below

Step 5, then slowly stand up, according to your own physical strength, set the number of groups, as shown in the figure below:

Now more and more people are starting to get fit. The squat is one of the most basic movements of fitness training, and only when we lay a good foundation and do the most basic movements, can we challenge more difficult movements in fitness training. However, many people may be wrong at the beginning when practicing squats by themselves, which will lead to so much pain!

In the process of doing squats, we may often use our lower limbs to exert force, but in fact, this way is wrong, the correct way to squat is actually to exert force together with the lower hips and legs. This is the right way for us to work out, and we can do squats more easily. When we do a set of movements, we should use the right way and the right force part, so as to achieve the effect we want, otherwise it will only backfire!

At first, I didn't know this way, because when many people start to do it, the way they choose to exert power varies from person to person, maybe I am lucky, the way of power at the beginning is correct, so when my friends do it together, I will be very curious why they are so hard, but I think this action is very simple, not so laborious! In the end, our instructor came over, pointed at me and said to my friends that their force was wrong, and asked them to learn from me, but I felt that I had nothing special with them, so I asked the teacher very carefully, and the teacher asked us ** is more painful, I said it is different from them, they know how to exert force, I am still lucky! <

But in fact, we may also have a dizzy mind during the squat. I believe most people have the same idea as me, that it may be caused by our anemia. But I've consulted a lot of people, and they're all very healthy, but there will still be this situation, which shows that when we do squats, it's not that our body is wrong, it's that there is a problem with the way we exert our power.

Most people will probably use gravity on their heels to keep their balance when they squat up, but when you use your heels, it's actually a wrong start, which can lead to a lack of blood supply and vertigo! In fact, we should use the instep of the foot, or the toe! This will prevent such problems from happening!

Squat, I think many people think that this action is very simple, and it may be so-so, but only when we find the right way to squat, we can know that there is a more relaxed way to squat, and the effect of the exercise is more prominent! This is the purpose and meaning of our squats!

Squats are a form of physical exercise, the standard of squats, with the lower back in a straight line and the hips lower than the knees. Incorrect technical movements can cause damage to the knee joint.

As we all know, squats are the trump card moves for training the thigh muscles. And the squat happens to be the action that requires a large lung capacity and a strong heart the most. In addition, insisting on doing it will also play a leading role.

In strength exercises, the squat is a complex, full-body exercise that works the thighs, hips, and hamstring muscles while strengthening the bones, ligaments, and tendons that cross the lower body. Squats are considered essential exercises for building leg and hip strength and girth, as well as developing core strength. In isometric contractions, the lower back, upper back, abdominal, and trunk muscles, as well as the intercostal muscles, as well as the shoulders and arms, are essential for this exercise when squatting in the correct way.

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.

Follow the coach and follow the essentials.

The standard movements for squats are as follows:The first step is to stand at a distance greater than the width of your shoulders, as shown in the figure below

Step 2: Then raise your head and chest and raise your hands forward, as shown in the picture below

The third step is to actively move the hips back when squatting, and the center of gravity is on the heels, as shown in the figure below

Step 4: Inhale when squatting and exhale when you get up, as shown in the figure below

Step 5, then slowly stand up, according to your own physical strength, set the number of groups, as shown in the figure below:

Summary. Hello, 1. Take the buttocks and legs as the force point, not the knees as the force point. Otherwise, it will put too much pressure on the knee and damage the knee.

2. The toes and knees should not be turned out or buckled inward, and they should always be kept in the same direction as the knees, and in the process of doing squats, the knees should not move left and right, and it is easy to injure the knees by moving left and right. 3. When squatting, keep the spine upright at all times, the spine is the same as the knees, and cannot move left and right. 4. While ensuring the correct posture, the speed should not be too fast, and the speed should be maintained at a uniform and slow speed.

While using the correct method, you should not forget to do warm-up exercises before doing squats to awaken the muscles and ligaments of the whole body so as not to get injured during exercise.

Hello, 1. Take the buttocks and legs as the force point, not the knees as the force point. Otherwise, it will put too much pressure on the knee and damage the knee. 2. The toes and knees should not be turned out or buckled inward, and they should always be kept in the same direction as the knees, and in the process of doing squats, the knees should not move left and right, and it is easy to injure the knees by moving left and right.

3. When squatting, always keep the spine upright, the spine is the same as the knees, and cannot move left and right. 4. While ensuring the correct posture, the speed should not be too fast, and the speed should be maintained at a uniform and slow speed. While using the correct method of the sedan chair, you should not forget to do warm-up exercises before doing the state orange lead squat to awaken the muscles and ligaments of the whole body to avoid injury during exercise.

When practicing the dust base of squats, you should slightly separate your legs as wide as your shoulders, keep your back as straight as possible, slowly squat down, zama step action, in the process of squatting, you must breathe slowly, move at a uniform speed, squat to the thighs and the ground in a parallel position, in the squat process, the west knees must not exceed their toes, practice squat action Brother A brother can not only exercise the muscles of the thighs and calves, but also protect the knee joints, but pay attention not to be overly tired, and the injury will outweigh the losses.

1. Be sure to exert force on your legs and buttocks at the same time, open your feet at the same width as your shoulders or slightly wider, don't overdo your feet, put your hands on your sides, and imagine that there is a wall behind you.

2. Touch the wall with your knees open in the same direction as your toes.

3. After touching the wall, slide down, exhale, and get up.

Traditional squat: 1. Place your feet flat on the ground, shoulder width apart, bend your knees to complete the squat action, and keep the balance of the force on your feet.

2. The weight bar should be placed on the back shoulder, not on the neck, and grasp the weight bar with your hands in a position that you feel comfortable with, generally at 15 cm from the shoulder.

3. Look ahead. Keep your back straight and bend your knees as if you were going to sit in a chair. Keep your heels off the ground during the process.

4. Start with the heels, exert force on the thighs, lift the weight, and return to the original movement.

Many people's bodies are in a sub-healthy state, because when we go to work on weekdays, we sit in front of the computer, and our bodies cannot be exercised every day. In the long run, the body's functions will decline. So in our spare time, we must do proper exercise, squats are a good action, can exercise our body, so what to do?

How to do squats

1. Freehand squat: The most common squat at this time is very suitable for novices. We squat directly with our hips back, stretching our arms forward and maintaining our balance while keeping our back straight.

At the same time, your knee joints and toes should be in the same direction, and the amplitude of internal buckle and external rotation should not be too large, just a little bit. And in the process of squatting, you need to be parallel to the ground.

2. Kneeling squat: We directly touch our legs to the ground, that is, kneel on the ground, and then slowly squat down with our buttocks, slowly, slowly.

3. Squatting against the wall: We directly find a wall, and then lean our back against the wall, maintaining a squatting posture, and the thighs need to be away from the wall, but also keep parallel to the ground. The lower back must be close to the wall, this action can exercise the knee joint and maintain the health of the knee joint.

4. Kettlebell squat: We hold a kettlebell in our hands, and then move the buttocks slowly downward, our feet need to be opened, and in the process of squatting, the buttocks need to be parallel to the ground. And the back needs to be straight.

5. Unbalanced ground squat: This kind of squat can exercise our sense of balance, we can raise one leg above the other, step on one leg on a box, and keep this action squat, do 20 at the beginning, and then slowly increase, at the beginning you need to adapt to a period of time, so take your time.

Is the squat aerobic or anaerobic

Squats are anaerobic exercises, and this kind of exercise is a high-intensity exercise, so when exercising, our calorie consumption rate is very fast, and we must control the strength and do not hurt the muscles.

Anaerobic exercise is to consume our energy in a short period of time, so that our body does not get a trace of rest. This kind of explosive exercise is anaerobic exercise.

Squat exercise is anaerobic exercise, so when we exercise, especially at the beginning, our buttocks will have a feeling of soreness, which shows that the buttocks have been exercised, and the muscles are unable to adapt at the beginning, and after a while this pain will disappear, so as we exercise longer and longer, then we will squat more and more.