Warm-up: After jogging for ten minutes, fully exercise the cervical spine, shoulder joint, lumbar spine, hip joint, knee joint and ankle joint, because squat is a leg exercise, but almost the whole body should participate in the exercise. In order to avoid injury, warm up fully before practice.
Action essentials: Hold the barbell slightly wider than the shoulder with both hands, then put the barbell on the trapezius muscle behind the neck, and then carry the barbell on your back, with the distance between your feet slightly wider than the hip joint. Keep your eyes straight, hold your chest out, gird your waist and lift your hips, then adjust your breathing, inhale deeply when you squat, stop squatting until your thighs are parallel to the ground, and retract your knees. Try not to exceed your toes a lot, and put your legs back. Then fully tighten the front and rear thigh muscles and gluteus maximus muscles, get up, exhale at the same time, stand up straight, and then squat down. Practice repeatedly.
Precautions:
1. Breathing: The strength of cardiopulmonary function will affect the effect of anaerobic exercise, but it will not help if you can't breathe correctly. Large muscle groups like legs need more oxygen to support muscle work, so every time you inhale, you must have a depth. When you exhale, don't worry, exhale slowly and evenly. If you squat down to a heavy weight or squat down to the last movement, you can hold your breath, but only once, otherwise you will have a headache and nausea due to lack of oxygen.
2. Squat posture: When squatting to the deepest place, the pressure on the knee joint is very great. So we are required to restore the knee joint and reduce its pressure. On the contrary, our thighs will bear more pressure. Only in this way can we achieve the purpose of exercising our legs. So is the waist. Because barbells are supported by the back and waist, they also have enough pressure, especially the waist, which is easy to cause sports injuries. If you are overweight, you must wear a belt, which will increase the degree of waist tightening and improve the safety factor of the waist.
3. Intermittent: You need to relax and stretch the front and rear thigh and hip muscles between groups for about 20 seconds each time. Walk more to make muscles recover faster, and each group should be hydrated. Because you lose a lot of water when you practice your legs.
Just do leg exercises once a week. How can a friend with weak legs practice twice a week and once every three days? Strengthening the strength of leg muscles is very helpful to improve our fast-paced quality of life. I practiced for three months and climbed a mountain. I believe you will appreciate the proud scenery after the summit before friends in the same industry.
therapeutic method
① Take a deep breath slowly, turn your head to the left to see your left shoulder, and then turn to the right to see your right shoulder; Then stretch your chin back and forth to relax your neck muscles.
(2) Raise your shoulders to your ears, straighten your back, and then droop your shoulders as much as possible.
(3) The shoulders move in a circular motion. First, lift the shoulders and turn forward, and then turn back.
(4) Sit with your hands flat on your thighs, with your chin slowly hanging down to your chest, then turn your head from left to right and then from right to left, inhale deeply and exhale loudly to make your head and neck feel comfortable in the slow rotation. Don't worry if there is a popping sound, it's just the sound of muscles or ligaments rubbing against bones during stretching.
⑤ Turn your head to your left shoulder, with your left hand on the right side of your head and your other hand on your right shoulder; Then try to pull your head to the left very gently; Then tilt your head to your right shoulder and do the same thing. If you feel that the pressure on your hands is too great, you can simply go to the hospital for treatment because of the severe pain and inconvenient work. After reading the books on massage, when it comes to the treatment of stiff neck, there are different books, which can be summarized as massage Tian Xuan, Tianchi, Dumen, Tianning, Shoushu, Shoujing, Feng Bing, or Mastoid, Houfa and Shousanli. According to my practice, the scapula is the best acupoint. Shiatsu. Use Shiatsu. When your hand gets sick, it will be fine. If the above points are combined, the curative effect is more ideal.