What are the key points to keep in mind to do a good squat?

When squatting, we should always remember that we need to tighten our back muscles. Also pay attention to the rhythm of your breathing as you do the squats. Pay more attention to your center of gravity, put your weight on the ball of your forefoot, and pay attention to your knees not locked.

If you want to do a good squat, keep this standard step in mind: 1. Keep your back straight, your heels and shoulders the same, your knees and toes in the same direction, don't buckle inward, your palms are facing each other, and your arms are raised in front of you. Second, 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 to restore, keeping the waist and back straight throughout the whole process.

Pay attention to do not overextend and lock when the knee joint is straightened, ensure that the direction of the knee and the toe is consistent, and keep the lower back straight throughout the whole process, otherwise the training effect will be affected.

Point 1: Before doing squats, you must do warm-up exercises, so that your survival can achieve a very ideal effect, and the second point is to open your legs at a 45-degree angle when doing squats, so that your legs are more powerful and very effective.

The correct squat is done as follows:

First of all, when preparing for the squat, you should raise your head and chest, spread your legs, keep your feet parallel to shoulder width, relax your arms and shoulders, keep your neck and head steady, and stretch your arms forward to adjust your breathing rhythm.

Second, as you inhale deeply in the squat, slowly bend your knees until your thighs are parallel to the ground, but don't exceed your knees above your toes, keeping your back straight or leaning forward slightly.

Finally, exhale deeply as you get up, using the force in front of your thighs to get up slowly, keeping your back straight until your legs are fully straightened and you are back to your prepared movements.

The number of squats.

When I was just praying for the return of the song, I did it once a day in the morning and in the evening, 2 sets of 10 15 pieces per group. After regular exercise, it can be increased to 4 to 5 sets of 15 20 each time, which can be done every other day.

After practicing for a period of time, you can adjust the number of squats and sets according to your physical condition to achieve better results.

If you are doing a weighted squat, it is recommended to start with 5 sets of 12 or 15 per set, or rest for one minute after exhaustion in each group to continue training.

For the center of gravity of the floor-to-floor, it is of course best to land on the heels. The purpose of doing this is to better reduce the load on the soles of the feet and calves, and to prevent how much gravity can cause injury. Squats, although a great fitness movement, also have many benefits.

However, unreasonable squatting movements will cause damage to the knee joint, so it is best to consult a professional trainer when exercising to prevent some low-level inaccuracies.

In addition, if the squat is too light, it will not have a great effect. At the beginning, it is proposed to gradually start with the wider, and then go from shallow to deep, it does not have to be a small net weight all the time, so that the large muscle groups will not be able to get an effective attack and defeat exercise, and that kind of squat is equivalent to doing it for nothing. I suggest that you be clear about this.

Squats. Athletic and fitness people who like to exercise need to practice this posture. Those who don't like sports, but are more concerned about body shape, should have heard of this posture.

Especially ladies. The phrase "no squats, no beautiful buttocks" should also be widely spread.

And squats can also exercise leg strength and thigh muscles. In physiotherapy yoga, it is said that "if you do a posture right, it will heal, and if you don't do it right, it will be damaged". This sentence is equally appropriate for squats.

It is often said that the knee joint does not exceed the ball of the foot when squatting. Fake shooting tremors such as focusing on the forefoot, especially if the feet are parallel or have little angle of view. The knee joint is very prone to overshoot the ball of the foot.

This may also be the reason why you can stand on your tiptoes and put your weight on the forefoot completely in Yoga Goddess Pose. Due to the Yoga Goddess Pose, the lower leg is prescribed to be straight on the pavement. In this case, the knee joint is above the bare foot, and there is no problem of the knee joint extending beyond the ball of the foot.

Naturally, each person's calf proportion is different. Some people are likely to have their knees extend beyond the ball of their foot no matter how hard they try. If you're doing that, use your knees no longer than the soles of your feet as a direction of energy.

Diligently squatted down in the back. Place your feet shoulder-width apart, keep the soles of your feet outward, raise your head and chest with your abdominal belt, and straighten your back. The center of gravity can be in the navel eye, which is the Qi Sea Acupoint in Chinese medicine, which is the main meaning of the human body.

Since the circle of the waist and abdomen of the person is the center of gravity of the posterior axis of all people, the waist and abdomen move, and the whole body moves up and down.

Pay attention to squat slowly, and then don't get up too quickly, try to use your waist to get up, so that you can get exercise.

Never buckle or externally rotate the knee, make sure your knee and toe are in the same direction during the squat, and do not over-buckle or externally rotate the knee. Push your hips back and bend your knees until your hips are slightly below your knees.

Squats can easily cause knee injuries due to knee buckles, and the solution to the withering is to use an elastic ring to guide the leaky action and make the thighs return to the branches.