How to squat and lunge? I believe everyone knows about squats and lunges. Squat and lunge are both very good fitness movements, and they are also relatively common movements. Come with me and see how to squat and lunge. I hope it works for you!

How to Squat and Jump Squat 1 Part 1: How to complete a correct squat.

Squat is an excellent whole-body exercise. Whether you want to gain muscle or lose fat, it is very appropriate to add squat training to your daily exercise plan. As long as you do one action, you can effectively stimulate quadriceps femoris, gluteus maximus, posterior thigh muscles and back muscles. But in order to give full play to the role of squatting without injury, it is very important to master the correct posture. The following will guide you how to complete a correct squat.

Self-weight squat

1, stand naturally with your feet open and shoulder width.

You can also adjust the distance between your feet according to the different target muscle groups. When the distance is large, you mainly exercise the posterior thigh muscles and gluteus maximus muscles, and when the distance is small, you mainly exercise the quadriceps.

Toes spread out slightly to help stabilize the pace.

Stretch your arm forward.

2. Press your hips down and bend your knees slowly to 90 degrees.

Don't squat straight up and down, have a shaft, move your hips back, and imagine yourself sitting in an invisible chair.

Continue to squat until your thighs are parallel to the ground, and don't let your knees exceed your toes unless your legs are against the sky.

At this time, your body weight should be on your heels, not your toes, so that you can squat deeper.

3. Keep your back straight and look straight ahead.

The back must be kept straight during squatting, otherwise it will add unnecessary pressure to the spine, leading to muscle strain or lumbar disc herniation.

Open your chest and look straight ahead to help keep your back straight. At the same time, pay attention to mobilize the abdominal muscles and participate in this action together. [ 1]

4. Slowly return to the original standing position.

Squat down to the lowest place, pause for a while, and then resume the action. Be careful not to bend over and recover from the heel.

After the reduction action, the gluteus maximus is still in a tight state.

Load-bearing squat

1, starting with small weights.

The most important thing to practice squat is to keep the posture correct, so you should not use any weight until you are sure that your self-weight squat is correct.

Start with a small weight-barbell bars are good-and wait until your squat skills and muscle strength improve before adding weight. [2]

2. Place the barbell bar correctly.

Adjust the squat rack so that the barbell bar goes down a little bit from the shoulder, and lower the safety bar so that it can be on your shoulder when you squat to the lowest position.

Ready, stand in front of the barbell bar, hold the barbell bar forward with your palm and put it on the front end of your back (be careful not to wrap it around your neck). If you feel uncomfortable, you can put a cushion on it.

3. Use the technique of self-weight squat to complete the action.

Open your feet, slightly wider than one shoulder, and open your toes slightly outward.

Find the shaft and push your hips down until your thighs are parallel to the ground.

Chest open, shoulders back, eyes straight ahead.

Remember to keep your back straight-this is especially important for weight-bearing squats.

Heel hard, don't bend your knees inward. If this happens, it means you have to lose weight.

4. Inhale when squatting, and exhale when standing up.

It is especially important to learn to take a deep breath when squatting with weight, otherwise you may feel dizzy, sick and even faint.

Take a deep breath when squatting, and exhale completely when standing up. This breathing rhythm can give you strength and keep you moving.

When you are doing several squats, you might as well take a few deep breaths between each squat.

Other variant actions

1, dumbbell squat.

Choose two dumbbells with the right weight, one in each hand, and put them in front of your body, similar to the starting posture of dumbbell bending.

Keep the dumbbell in position and use the techniques mentioned above to do the action.

If you want this movement to be a complete whole body movement, you might as well stand up and do a dumbbell bend, which can exercise your legs, core, back, shoulders, chest and triceps at the same time!

2. jump and squat.

This kind of squat can only use its own weight and is not suitable for carrying loads.

Put your hands behind your head, squat down as usual, then quickly stand up and jump vertically into the air.

When you land, a squat follows.

3. Squat on one leg.

Arms straight forward, shoulder height, right foot off the ground.

Keep your body as low as possible, and be careful not to touch the ground with your right foot.

Stand up slowly, return to the starting position, then change legs and repeat the action.

4, tiptoe squat.

This variant is no different from ordinary squat, except that you must keep your toes balanced and your heels off the ground as much as possible during the whole process.

It may be difficult to grasp the center of gravity during the action, so it is best to master the basic squat skills before trying this action.

Part II: How to complete the correct lunge squat.

The action of sprinting squat is very simple, but it can exercise gluteus maximus, quadriceps femoris, thigh muscles, calf muscles and core muscles, and also improve balance and coordination. Follow these steps to learn the perfect lunge.

Gravity arrow squat

1, stand naturally with your feet open and shoulder width.

Hands akimbo, back as straight as possible, shoulders relaxed, eyes straight ahead, mobilize the core muscles to participate.

The lunge squat must be carried out on a solid and flat ground. Don't do it on the fitness mat, or you may lose your center of gravity.

2. One foot took a big step forward.

How much to take depends on the height, generally about 2-3 steps (that is, 0.6 meters to 0.9 meters).

Take a step forward, while lowering your hips and bending your knees so that your knees are at 90 degrees.

Don't exceed your toes on your front legs, and don't touch the ground on your back legs.

3. Return to the starting position.

Pause for about 5 seconds when squatting to the lowest point.

Through the heel of the front leg, let the whole person return to the starting position.

4. Change legs and repeat.

Repeat this action with the other leg.

Pay attention to tightening muscles during the action.

Load-bearing arrow squat

1, select the appropriate weight.

You can choose to raise dumbbells with one hand or barbells with both hands.

However, barbell squat is more suitable for athletes with good balance.

Even if the weight is heavy, we should start with a small weight and step by step.

2. Put on the right posture.

Take a small dumbbell in one hand or put a barbell behind your back, step out on one leg and pose as an arrow squat.

Bend your knees at 90 degrees. The front knee should not exceed the toes, and the rear knee should not touch the ground.

3. Keep your legs in tandem and strengthen your leg muscles.

When doing weight-bearing squats, keep one foot in front and one foot behind, and change sides after a certain number of times. Simply put, it is to complete a set of actions by constantly bending and straightening your knees. [5]

Don't bend your back, loosen your shoulders backwards, keep your chin up, and always keep your core muscles involved.

4. Change legs.

When you have finished all the times with one leg, repeat this action with the other leg.

Other variant actions

1, backward squat.

The reverse lunge squat is the same as the conventional lunge squat, but it changes from one step forward to one step backward.

The back stride requires high skill and balance, and can only be carried out after perfecting the movement technique.

2. Bend your arm and step forward.

Take a dumbbell in each hand and put it at your sides.

When you stride forward, bend your elbow and lift the dumbbell to the shoulder position to complete an arm bending action.

When returning to the initial action, put the dumbbells back to your sides.

Step forward and squat down.

The so-called forward lunge squat means that after completing a lunge squat, don't take back your front legs, but take a big step forward with your back legs and move while doing lunge squat.

This action needs a good balance bar, so don't try it easily until you have fully mastered the routine lunge squat.

4, the side step by step.

The effect of lateral lunge squat can be compared with that of conventional lunge squat, but it stimulates the muscles of buttocks and thighs in different ways. You might as well arrange these two movements into your training plan at the same time.

At first, your feet and knees are on the same plane, and then your right foot takes a big step to the right.

Bend your right knee 90 degrees and keep your left leg as straight as possible.

Return your right foot to the starting position, and then repeat the action with your left foot.

Squat and lunge 2 1, which is better?

Squat with arrow: Squat with arrow is a comprehensive hip and leg training action, which can not only exercise thighs and buttocks, but also exercise core muscles. Moreover, because the steps are in series, the body is prone to swing imbalance, which will stimulate the muscles to maintain balance and the exercise intensity is relatively high. But the stimulation of knee extensor is far less direct than squat.

Squat: Squat is a kind of training action, which can exercise most of the lower body muscles, including thighs, buttocks and rear thighs, and at the same time strengthen the bones, ligaments and tendons of the whole lower body. The most important function of squat is to cultivate the strength of knee extension, but the cultivation of hamstring muscle is limited.

Although lunges and squats are somewhat different, they are both effective actions for leg strength training and good exercises for hip muscles. If practicing squats makes your hips stronger and firmer, then lunges can make your hips more upturned and more linear, but which is better is still inconclusive. There is no unified answer to choose squat or squat, you can choose according to your own preferences and needs. However, it is suggested that the two can be combined, such as making a training plan with squat as the core training and lunge as the auxiliary strength training, so that the exercise effect will be better.

2. How to do squats?

The first thing to note is that when doing this action, always keep your upper body upright and don't lean forward or sideways. Then, when we officially start the action, our front legs are bent at 90 degrees, while our rear legs are in a straight state, and then let our bodies press down as much as possible, so we can obviously feel the pain in our hips and legs, which means that our muscles are being stretched and can swing up and down slightly, so that our bodies can press down as much as possible.

3. How to do squats?

I believe everyone is familiar with squat movements. In fact, this action is relatively easy. First of all, our legs are together, our upper bodies are straight, and the formal action begins. Our bent legs are down, and we feel squatting, and then we go up and repeat this action, up and down. Squat movements are relatively simple. It is suggested that you can do more at a time, and you can do 60 squats as a group, 5 squats a day.