How to do the right squat? What are the basic movements of a squat?

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.

Squats require squatting down with your feet shoulder-width apart and hips flexed. The basic movement of the squat is to feel the strength of the gluteal muscles.

I think that when doing the squat, you must grasp the essence, you must keep your waist straight, and you also need to do it slowly when you squat, and you also need to pay attention to the rhythm of your breathing.

The squat must be done correctly. So let's take a look at the standard movements and correct posture of the squat. Standard movements for squatting.

One reason squats are controversial is that the wrong movements not only don't get the workout, but can damage muscle groups, especially the knees.

1. Therefore, it is very important to master the standardized squat movements. Stand up, keep your head up, keep your upper body straight, and lean forward slightly; Keep your feet shoulder-width apart, don't bend over, keep your feet parallel and your toes straight forward; The soles of the feet can also be separated at an angle, about 60 degrees, but keep the knees in the same direction as the toes when squatting. Squat slowly until the angle between the upper and lower legs is less than 90 degrees, but do not close to the relaxation, about 70-80 degrees.

Then stand firmly straight in front of your thighs until you stand straight.

2. Try not to exceed the toes when squatting, and keep the knee joint always forwardAligned with the toes, without flexion or wobble; When exerting force, consciously let the buttocks exert force first; The whole process should be kept at a constant speed, not too fast. If they use the correct squat position, they won't have a problem with their knees. In a commercial gym, it's hard to see someone who can maintain a good posture and squat to the right depth while practicing squats.

Because squatting is really a very complicated movement, most people don't know how to do it correctly. While leg raises and curls are also great for developing lower body strength, no lower body weight training is more functional than squats.

Third, the correct squat technique will be introduced and based on your training experienceIntroduce the common regimens for different groups to increase your maximum squat weight. You need to try more exercises to find the "squat position" that works best for you. Most people can find a high bar squat and a low bar squat.

The correct posture for a squat is to keep your feet open from the ground, stand up straight, keep your small back straight, your core tightened, and your hands clasped around your chest, keeping your body steady.

Correct posture for general squats: Beginners can start with general squats. Place your feet flat shoulder-width apart so that your back is arched