Squats are the king of lower limb training, how to do the right squat?

Squat is a very good exercise, but although it looks very simple, but there are many details that need to be paid attention to, if you do not do it well, not only can you not achieve the effect of exercise, but also is likely to damage the body, you must pay more attention when doing squats, slowly experience the essentials of the action, if you feel knee or waist discomfort to stop in time, do not be strong.

1. Warm up. Regardless of any exercise, warming up is a very important and indispensable part. Don't think that the squat action is simple, just come up and do it, the warm-up can adjust the body into the state of exercise, not only to avoid muscle strain, but also to make the next exercise effect better, so you must not be lazy and ignore the warm-up exercise.

Second, step by step.

Squats are the trump card movements of lower limb exercises, which can exercise the gluteal and leg muscles well, and can also exercise lung capacity, thereby improving cardiopulmonary function. Squats are divided into freehand squats and weight-bearing squats, novices can squat with their bare hands, master the essentials and precautions of the action, slowly experience the action, and consider adding weight after making it more standard and proficient, and the weight should be added step by step.

3. Action essentials.

When doing squats, your feet are almost the same width as your shoulders, find a width that you are more comfortable with, your toes are forward, if you usually have a little outward, your toes can be slightly outward, when squatting, you can straighten your chest and abdomen, don't bow your head, relax your neck, imagine that there is a strong side in the back, go back to find this wall, slide down the wall, to the thighs parallel to the ground, to what extent you can do it, it varies from person to person, don't force yourself too much, during the action, don't stand up straight when you get up, your knees should be slightly bent. During the movement, you should use your heart to experience the force of the muscles, and find the problem of your own movement, move the center of gravity backwards when squatting, keep the direction of the knees and toes, and do not buckle inward.

Squat exercise is almost every person who exercises the lower limbs will do the action, it seems simple to do is not simple, you need to be very careful, you want to do squat friends to be familiar with the essentials of this action, and then slowly experience this action in practice, exercise is a gradual process, take your time, come on.

Squats can be a good exercise of their lower body strength, if you want the right squat, then we can squat in our hearts silently count the seconds, and the number of seconds of each squat must be the same.

First of all, we should keep our body upright, stand shoulder-width apart or slightly wider, bend our hips first, and in the squat, keep our back straight, and look straight ahead.

This needs to depend on which part of the exercise, you can choose a moderate standing position, the distance between the heels is about the same width as the shoulder, the toes are about 30 degrees of external rotation, to improve the effect of squat training, and the appropriate amount of weight training, you need to continue to insist on exercise.

Introduction: Many people in physical education class will choose to do squats and also wish they had abs. So when doing squats, first of all, you must hold your head with your hands, you must use a good posture to prevent yourself from leg cramps, and you can adjust your movements when doing squats, because some people can break their muscle tissue better and better, if you want to learn squats, then you must supplement nutrition.

In fact, most people choose squats in the hope that they have a good exercise, so at this time men should also be replenished at all times, if men often eat some junk food, then when doing squats, they are also prone to dizziness and nausea, before learning to squat correctly, we must make appropriate changes. There are many people who always have the wrong posture when doing squats, so this posture will also make it easy for them to fall, when doing squats, you can ask your teacher how to do it. <>

In fact, when running, the teacher will let everyone have a warm-up state, then it is also by doing squats. In physical education class, if everyone is not careful, then the teacher will also punish their students in this way, so that students understand that in such a situation, it is necessary to persevere. Squats are particularly strenuous to do, so while you stick to them, you should also consolidate your training.

If you accidentally sprain while doing squats, then you should also let yourself get effective **, and you can't just think about dragging it down. There are many people who want to do it with squats, so adjust it at this time as well. The correct way of squatting also needs to be learned by everyone together, and everyone may also see some good figures, so you should also make efforts to change at this time.

No matter what kind of squat you want to do, as long as you can make adjustments, you can also make yourself satisfied, some people are always not good at getting along with each other, so usually let yourself have some good habits.

Correct squat, the thigh is the most stressed muscle group, mainly for leg training, increase the muscle content of the leg, improve metabolism, play a high efficiency fat burning, the correct squat is the leg re-exertion, not the waist in the force, feel the force point.

When squatting, you should pay attention to the shoulders to keep the shoulders relaxed, so that the arms are balanced, so as to prevent the back, the head and neck should also be kept stable, the knees should not exceed the toe position, let yourself have the feeling of sitting, pay attention to the muscle force point, mainly the buttocks.

The correct squat is to keep your feet on the ground, keep your feet open and shoulder level, and keep your upper body upright and try not to move your upper body when squatting.

The correct squat should be to spread your legs shoulder-width apart and slowly squat down until your calves and chest are flat.

Squats are a fitness exercise that can play a leading role; Squats can strengthen the body, strengthen the heart, and can also**; When squatting, take a deep breath with your toes facing forward, and then stop when your thighs are parallel to the ground, and squat a slower pace.

You can better exercise the leg muscles, which can make the body more healthy, squat with your feet shoulder-width apart, and the knees can not be buckled, so that you can make a complete squat.

Squat, it is also an exercise, it is also relatively helpful to our body, so we can also do squat exercises in normal times.

The basic movement essentials of the squat: open your feet about shoulder-width apart, your toes facing outward, your lower back straight, your core tightened, and your arms naturally drooping or raised.

Keep your back straight, sit back with your hips back and squat with your knees bent, squat until you reach the apex of your movement (thighs parallel to the ground or slightly lower) and get up and stand up until your body is upright.

Keep your back straight throughout the movement, keeping your knees in the same direction as your toes.

The first is that the squat is not about squatting, but about keeping our hips parallel to our knees, pausing for a second or two before standing up, and our legs need to be open and parallel to our shoulders.

Keep your feet shoulder-width apart, your toes facing outward, your back straight, your core tight, and your knees don't go above your toes.

Squats are a form of physical exercise, the standard of squats is to keep the lower back straight, and the hip joint is low and the knee joint is not the correct technical movement, but it makes the knee joint vulnerable to injury. SoThe standard movement of the squat, the correct posture of the squatHow is it? We need to step up our practice.

So squats are the trump card movements for training thigh muscles, and squats happen to be the movements that require a large lung capacity and a strong heart the most.

Action Essentials:1Feet apart, slightly wider than shoulders, toes slightly outward, chest and abdomen, back straight;

2.Squat down so that your thighs are parallel to or lower than the ground. Do not exceed the knees above the toes. Do not relax your muscles when squatting to the lowest point, otherwise it will hurt your knees;

3.Restore. Repeat the action.

3 5 times a week, 3 5 sets each time, 10 30 reps per set, 30 seconds rest between sets for 3 minutes.

The position of the hands during the squat can be used according to personal strength: 1. Cross the back of the head, 2. Stretch forward, 3. Hug in front of the chest, 4. Lift up, 5. Fork the waist. and so on.

If you can't start with your thighs parallel to the ground, you can also squat to a position where you can reach and then slowly work until you reach the standard position. It is easy to do with bare hands, but it can also be done with weights (dumbbells, barbells, etc.).

There are also a lot of things to pay attention to when doing squats, and keep your feet standing in a level position when doing squats. When performing squat exercises, the speed should not be too fast, and the speed should be even, otherwise it will cause a greater burden on the joints and muscles, which is not good for health. When exercising mechanical energy squats, you need to do it gradually, and you can't exercise too hard at the beginning.

When doing squats, it can also cause some harm to your health. When squatting exercises, due to the repeated movement of the joints and the weight-bearing effect of the body, it will cause greater wear and tear to the joints, so long-term squat exercises will cause greater damage to the joints. The weight of the ankle is larger during squat exercises, so it is also easy to cause foot joint injury.

Stand with your head up and chest up, hands hanging naturally, feet shoulder-width apart, feet parallel to each other, toes facing straight ahead. Squat slowly, the angle between the thigh and the calf is about 70 to 80 degrees.

This should be done according to professional guidance, so that the squat can be completed correctly. The basic movement is to make sure that your feet are shoulder-width apart, then squat, with your hips reaching your calves, and focusing your core strength, so that you can complete a squat.

First of all, you should pay attention to recoil, and you must lower your center of gravity when squatting, and you must adjust your breathing, you should master the corresponding rhythm, and the important action is to spread your legs slightly.

Love Clip - Squats are known as the "King of Movements", and squatting fifty times a day not only builds muscles but also strengthens the body!

Squats are recognized as the king of sports, and the benefits of practicing them will be known, no matter how busy you are, you have to practice squats.

Squats can promote blood circulation throughout the body and improve one's physical fitness.

Squats work our leg muscles and lower back muscles.

I don't know why, but I can do 2,000 reps (73 minutes) in a set of empty squats

Squats are actually very difficult and can effectively stretch our leg muscles.

Squats can tighten the leg muscles and exercise the nerves in the lower back.

It can speed up the blood flow rate of the body, promote metabolism, and can also exercise the body.

Squats can**, strengthen the muscles of the legs, and increase the sense of line.

It can make the muscles more powerful, the waist and abdomen more powerful, and promote metabolism.

Squats stretch the muscles in our legs and also work our lower back.

Improve sexual performance from practicing squats for an hour each without strain.

You can exercise your leg muscles, and proper exercise is good for your body.

I think this movement can only train the muscles of our legs.

Squats can improve sexual performance!

It can enhance sexual performance, really.

There are many advantages to Shandong, but remember, there are also many disadvantages.

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.