What is the ultimate tutorial for squats? How do you do squats?

Squats are the most common and effective kind of movement in fitness, with a large range of movement, a wide range of muscle groups involved, and better results, so fitness without squats is the same as salted fish without dreams.

Squats are generally divided into three phases, the preparation phase, the positioning phase, and the execution phase.

The preparation phase, as the name suggests, is a series of preparations taken to ensure the perfect progress of the squat, first find the right grip distance, the most suitable grip distance for the squat should be, after placing the bar on the shoulder. The second is to find the position of the pole on the shoulder, which is generally divided into high position and position, high squat, the rod is directly above the trapezius muscle, and the position squat is placed at the back of the body, at the posterior deltoid bundle. Third, find the right toe standing distance, theoretically the same width as the shoulder, but a little wider is also possible, and the toes can be slightly open outward, <>

In the position stage, the first step is to hold the barbell tightly, remember not to put all your fingers on one side, that is to say, thumb, be sure to be on the other side of the barbell, firmly hold the barbell, the second step is to fix the barbell steadily, after holding the barbell, put the body under the barbell, find the groove of the trapezius muscle, and make sure that the barbell has stabilized on the body. The third step is to lift the barbell vertically upward, before the body carries the barbell, the feet should be fixed under the barbell, and the body vertically upwards to lift the pole, do not use one leg to support, lunge to support the barbell, the stability is very poor, and the risk is extremely high.

The fourth step is to enter the squat position, after carrying the barbell, you need to walk into the squat position, slowly step by step, do not step by step, when the weight comes up, you are absolutely unstable. The last step is to adjust the center of gravity of the body, concentrate the center of gravity between the feet, tighten the core, and keep the body upright.

The execution stage, which is the stage where the squat really begins, inhales the first abdomen, and the squat inhales the air into the abdominal cavity in order to protect the waist, increasing the volume of the abdomen and keeping the abdomen tight. Turn your second elbow forward and tighten your latissimus dorsi muscle, so that the pole is better fixed on your shoulder and you can better control your weight.

The third hips and knees are bent at the same time, which is also the most critical point in the squat, when the weight is squatted, it is a continuous process, the legs and buttocks are bent together, do not bend a part alone, if the hips bend first, the body will lean forward, the center of gravity is out of control, if the legs are bent first, the body is leaning back, it is very dangerous, so it is necessary to maintain the fluidity of the squat, and the hips and legs are bent together. Fourth, the knee should go in the direction of the toes, and when squatting, the knees should not be clamped inwards or abducted, but should be consistent with the direction of the toes, and squat smoothly. The fifth squat is the whole way, with your head up, chest and back, keeping your back in a straight line.

The sixth squat to the horizontal line, the squat must be deep enough, squat to the thigh parallel to the horizontal line, do not believe the rumor that the knee can not pass the toe, the thigh is parallel to the horizontal line, the knee must have a part of the toe, this is normal, but also healthy.

If you look at the whole pole vertically in a line when you look at it from the side, then you have a good balance.

Squats are definitely important for fitness**. I didn't want to tamper with the original meaning of squats, just changed the movement a little bit to make the workout no longer boring. For example, stand up straight and then squat up, a group of 30 in a row, do several sets a day, increase or decrease according to personal ability, if possible, do more than 10 groups.

For example, Zama step, the movement is as standard as possible, and the hands are raised flat for one minute at a time. Exercising the lower limbs is important for the body, such as preventing venous blood from being trapped in the soles of the feet.

With your legs shoulder-width apart, squat until your thighs are parallel to the ground, knees don't exceed your toes, tighten your abdomen, keep your back straight, and exhale as you get up.

The ultimate tutorial is the perfect combination of movement and breath, because only when the movement and body breath are fully coordinated in place, the training effect is the best.

The correct way to do a squat is to do it gradually, then gradually increase the weight. The calves are parallel to the upper body, and then the thighs are parallel to the ground, and the knees cannot be overextended.

The tutorial for squats is still relatively simple, that is, the hands hang naturally or the hands are placed in front of the chest. The natural bending of the feet and shoulders must reach a parallel situation, and then squatting down must be squatted to the end, and the rise must be slow, so that the effect is the best.

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.

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.

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.