How to squat and step? What is a horse step squat

Standard Pose:

1. Open your legs parallel to each other, with a distance of three soles between your feet, and then squat down with your toes parallel to each other, and do not skim outward.

2. Brace your knees outward, your knees should not exceed your toes, and your thighs should be parallel to the ground. At the same time, the hips should be adducted forward, and the buttocks should not protrude.

3. Pull out the back with the chest, do not hold the chest up, the chest should be flat, and the back should be round.

Benefits: 1. Squatting needs to tighten the whole body, especially the muscles of the legs and the muscles of the waist and abdomen, so as to help burn the fat in these parts and consume excess energy.

If you keep practicing, your leg muscles will become tighter, and the excess fat will be shaken off, so as to achieve the best effect. Especially for those with thick thighs, you might as well try squatting to slim your legs.

2. It has the effect of enhancing physical fitness, improving endurance, waist strength and leg strength, gathering energy and concentrating, and practicing internal strength.

3. Squatting well can strengthen the kidneys and waist, strengthen the muscles and replenish qi, and regulate the spirit and spirit.

4. Squatting and stepping make people stable and have good balance, which is not easy to be pushed down, pulled down, and fallen, and can also improve the ability of the chest and abdomen to resist blows.

5. Squatting horse step belongs to the basic skills of martial arts, and it is a good way to exercise leg strength and body stability. The main purpose of practicing horse steps is to complete the regulation of qi and blood, the training of spiritual cultivation, and the exercise of control of thoughts and consciousness. Long-term squatting can make the human internal organs get special exercise, and their functions will be improved, so that the body qi and blood are balanced, the internal qi is full, and the endocrine function is enhanced.

Movement 1: First of all, we should spread our legs shoulder-width apart and focus on our body**. If you stand too wide with your legs, your center of gravity will be too low, and if you stand too narrow, your center of gravity will be too high, which is not conducive to the following movements.

Movement 2: Then we slowly bring our body to a half-squat position, so that we keep our center of gravity in the middle. Keep both hands up in front of you, which will help stretch the muscles of your arms. At the same time, it also helps to correct the center of gravity forward after squatting, so that you do not fall backwards after squatting.

Movement 3: Keep your legs half-squatting, and in this process, you can't lower your center of gravity. As long as the thighs feel sour and sore, it is a more appropriate angle, too low and the center of gravity is unstable, too high, and the thigh muscles cannot meet the requirements of the horse step.

Benefits of Squatting Steps:

1. In the martial arts we are familiar with, squatting is a relatively basic skill. Not only can it be a good exercise for leg strength and body stability. Moreover, it can also achieve the regulation of qi and blood, the training of spiritual cultivation, and the control of thoughts and consciousness through squatting and horse steps.

Therefore, the temperament of many people who have been squatting for a long time is very different.

2. Squatting can effectively enhance our physical strength and significantly improve the ability of the waist.

3. Because when squatting and walking, most of the center of gravity of the whole body is in the waist, so it can play a role in strengthening the kidney and waist, strengthening the muscles and replenishing qi, and regulating the ability to regulate the spirit and spirit.

4. It can cultivate people's willfulness and patience, and exercise the strength of leg muscles.

The standard posture of the squat step is to maintain balance on both sides without turning out.

Keep your legs parallel to each other, stand firmly open, and keep a fixed distance between your feet, about three soles of your feet are the most suitable length. Then squat slowly, noting that the toes are parallel after squatting. Brace both knees outwards so that your thighs are parallel to the ground.

If you want to achieve the effect of muscle building, you can choose to practice squatting with weights, and generally squatting and riding for about a month before you can start to try weights. In the beginning, don't choose too heavy, choose something lighter first, and then move forward in a gradual pace.

After squatting, you can massage the muscles of your legs to relax them. This link is very important for people who have been doing this exercise for a long time, if you don't do a good relaxing massage, it is easy to damage the muscles, and there will be pain, which will affect the work and study during the day.

In addition, exercise must pay attention to the combination of work and rest, not only to learn skills attentively, but also to rest and relax. So squatting and horse walking, especially a way of exercising that requires more strength, needs to be treated scientifically, so as to truly achieve fitness and health.