Squats are too boring, how to make them more fun and effective?

When squatting, you can listen to some light ** to empty your mind, and at the same time, you can also watch some movies and television dramas, which can increase the fun.

If you want to make squats more fun and effective, you can actually choose to hug your girlfriend and train them.

First of all, before squatting, you should hold your head with your hands, and then squat back and forth like this, you should find a sense of rhythm in it, so that you will feel very fun, you will not feel bored, and you can also do this action while listening.

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.

1. The starting posture should be standard, with your feet shoulder-width apart, and your toes can be slightly outward but within 12 degrees. The upper body is straight, maintaining the natural curvature of the back line. Slightly close your jaw and look ahead. Note that the pelvis is adjusted in a neutral position. Don't lean forward or backward.

2. Send your hips backwards and downwards during the squat. When doing movements, pay attention to the control and stability of the knee joint, and do not buckle inward. Do not appear kneeling mode in the process of movement, that is, the patella should not be actively sent forward, that is, to inhibit the anterior movement of the patella.

3. In the process of doing the movement, the center of gravity is under the arch of the foot, avoiding the pressure on the forefoot, but pressing the pressure on the heel as much as possible. When exerting force, try to push yourself up with your heels. When doing the movement, pay attention to the stability of the foot, and do not move.

4. During the whole process of the action, from the side, the trajectory of the ears only moves up and down, without moving back and forth, and the back curve does not change. This requires us to tighten our core and control stability. The gluteal and abdominal muscles need to control the pelvis, and if the pelvis tilts forward, the body will also tilt forward.

The back curve does not change.

5. A complete squat requires our thighs to be lowered above the horizontal plane, to squat to the position of the buttocks below the level of the knee joint, and then return to the original way, return to the starting position, and stand as straight as possible, so that it is a complete squat process. Instead of just squatting to the thighs parallel to the ground.

6. During the squat, when squatting, don't just flex your legs, but also use your gluteal muscles to press yourself down. In the process of standing up, the gluteal and popliteal muscles are also involved in the completion of the movement. Squats are good training for the lower limbs, hips and legs.