Are there any details that need to be paid attention to when doing squats?

When exercising, the knee should not exceed the toe of your toes, reduce the pressure on the knee, and train according to the strength you bear, and the movements must be standardized, otherwise it will be easy to damage the muscles.

Squats need to pay attention to the strength and angle of bending, the lower back is straight, the soles of the feet are forced, the abdomen is tightened, the breathing is kept at a constant rate, and the knees and toes need to be consistent.

Squatting is a very simple action, not only to slim the legs, but also to lift the buttocks, and you can do it at home, but have you mastered the details of the squat?

Place your feet flat on the ground, shoulder-width apart, tilt your toes slightly outward, don't point forward, look ahead, keep your back straight, bend your knees, and keep your heels off the ground in the process.

Bend your knees slowly, gradually shifting your weight to your heels.

Hold this and slowly bend your knees to 90°, taking care that your waist is not bent and keeping your tailbone down.

Keep your thighs parallel to the ground, don't overdo it too forward, continue to bend your knees, move your waist down, and then slowly return to your original position, repeating 10 15 times.

Stand in front of a chair with your toes slightly tilted outward, don't point forward, look ahead, keep your back straight, bend your knees, keep your heels off the ground in the process, tuck your waist, be careful not to bend or curl up, and keep your hands shoulder-high.

Bend your knees slowly, gradually shifting your weight to your heels.

Hold this and slowly bend your knees to 90°, taking care that your waist is not bent and keeping your tailbone down.

Keep your thighs parallel to the ground, don't overdo it too forward, continue to bend your knees, move your waist down, and then slowly return to your original position, repeating 10 15 times.

Prepare yourself so that your feet are open a little wider than your shoulders.

When squatting, remember to activate the hip joints first, keep the lower back tense and straight, the chest facing forward, and the two knees should be squatting in the direction of the toes.

Squat down while inhaling; Exhale as you stand up.

The number of exercises: pay attention to the ability to do it, step by step, it is advisable to do more than 30 times a day; Those who are weak begin to do less, and those who have physical strength can do more.

According to your own situation, each exercise is 5 15 minutes, generally 1 time a day or divided into 2 or 3 times.

In terms of exercise time, squatting calmly for 5 minutes, its exercise is equal to 1 hour of walking, equal to kneeling for 20 minutes, which is a time-saving aerobic exercise. As for the amount of exercise, it is best to grasp it yourself, and it is best to feel comfortable when you have a little wheezing after each activity, and your pulse beats within 120 times in 1 minute.

Wrong posture. Knee buckle and valgus: knee buckle and valgus will increase the risk of ligament and meniscus injury, so it is recommended that your feet are shoulder-width apart, your calves should not be crooked, and your knees should remain stable.

Excessive knee over toe: Excessive because it is not an absolute requirement, and for people with long calves, it can be slightly exceeded. But don't overdo it, otherwise the strength gathers in the knees, bad.

It is easy to do with bare hands, but it can also be done with weights (dumbbells, barbells, etc.). Precautions There are also many things to pay attention to when doing squat exercises, and the position of standing with both feet should be kept level during squats. Do not go too fast when doing squats, and keep them in the most comfortable state and at an even pace.

When doing squats, master the correct posture. Stand up with your arms bent. Note that when doing squats, be sure to raise your head and look straight ahead.

Be sure to pay attention to the position of your feet, be sure to pay attention to your center of gravity when doing it, pay attention to the force of your legs, and don't buckle in.

Squats are a very common exercise that builds strength in the lower body, improves explosiveness, and also helps to build core stability. However, there are a few things to be aware of when doing squats to avoid injury or discomfort.

First of all, the correct posture is required. Stand in front of the barbell with your feet shoulder-width apart and your toes slightly outward. Bend your knees and hips and squat down until your thighs are parallel to the ground.

During the squat, you need to keep your back straight, not bent or cocked, and at the same time, you need to keep your center of gravity stable and not leaning too forward or backward.

Secondly, the weight needs to be gradually increased. Beginners should start with a lighter weight and gradually increase it to avoid muscle or joint damage due to excessive weight. At the same time, it is advisable to use free weights instead of mechanical instruments, and to use adequate support during squats, such as holding the bar with both hands, or placing the bar on the shoulder.

Finally, a sufficient warm-up and stretching are required. Before performing a squat, you should do a good warm-up to increase the flexibility of your joints and the temperature of your muscles. After the squat, proper stretching is required to relieve muscle soreness and stiffness. Friends talk.

The purpose of movement training: to exercise the muscles of the lower limbs.

Action route: up and down linear motion.

Range of motion: up to the knee slightly flexed down to the thigh and parallel to the ground Essentials of movement: feet shoulder-width apart, toes out, 11:05 direction.

Tuck your abdomen and chest, keep your back straight, down to your thighs parallel to the ground or your knees slightly less than 90 degrees, your knees should not exceed your toes, and your knees should be slightly flexed, and your knees should not be overextended.

The back and waist are straight, not equal to the ground, but the body itself can't be hunched, and of course you can do a lot if you bow your waist.

<> "Must-do warm-up movements before squats to protect your knee joints!"

Ready to take the road to stronger legs? Let's start by doing some necessary warm-up exercises to protect our body and prevent injuries. Old no.

1.Leg Stretch: Using one stretched leg emoji as a template, alternately stretch the thigh and calf muscles of each leg to make them ready for the challenge of squats.

2.Hip rotation is like a circular arrow emoji, with the hip joint as the axis, slowly performing clockwise and counterclockwise rotation movements to increase the flexibility and stability of the hip joint.

3.Back Stretch: Stretch your hands straight like a curved rainbow emoji, tilt your upper body to one side, stretch your waist and back muscles, and help improve the amplitude and stability of the squat.

4.Ankle flexibility: Draw a stepping footprint emoji, with each ankle as the center, perform tiptoe and toe landing movements to increase the flexibility of the ankle joint and reduce pressure.

5.Full Body Warm-up: Place a flaming emoji around your body and do a holistic cardio workout such as jumping rope or jogging to get your whole body pumping up and ready to move on to squat training.

Now that you've done the necessary warm-ups, are you ready for Reputation? Let's take on the challenge of squats together.