Squat is a well-established name of prognosis squat, which refers to a basic movement of leg exercises on the neck, back and shoulders with barbells.

Put a negative bar behind the neck and shoulders, hold your chest high, tighten your waist, abdomen, slightly bend your hips, and stand comfortably and steadily at the shoulder-width distance. You can put a piece of wood or barbell on the heel to ensure the stability of your body when squatting and standing, overcome the forward bending and forward bending when standing, and keep the weight always acting vertically on the target muscle group of your legs. Keep the trunk vertical and slightly tight, keep balance with the strength of quadriceps, slowly bend your knees and squat down until your thighs are parallel to the ground or at right angles or slightly lower, and then concentrate. Concentrate on the quadriceps femoris to stand until the legs are straight and the knees are straight, and the quadriceps femoris completely contract to the "peak" state, pause 1 s, and then squat down smoothly for the next movement. When the load intensity is below 6-8 rm, the way of breathing is to stand up and exhale, squat down and inhale, or stand up and inhale, squat down and exhale. This can depend on habits, but breathing must be coordinated with movements and must not be disordered.

According to the analysis of sports anatomy and biomechanics, different feet standing distance, relative position and squat degree of legs have different emphasis on the exercise stimulation of leg muscles: feet are parallel or slightly abduction, and the same hip standing distance mainly exercises rectus femoris, middle femoris, lateral femoris and lateral femoris. The feet are slightly abduction, and the equal shoulder distance is mainly used to practice the external thigh muscle, internal thigh muscle, rectus femoris muscle, sartorius muscle and internal thigh muscle group. Squat range, one way is to squat the thigh parallel to the ground or at about 90 degrees, and the other way is to squat the leg to full flexion (hip touching heel). People who are tall and have relatively long thighs are more likely to keep their movements balanced, while those with developed hips can emphasize the latter, but squatting too deep is easy to hurt their knees. You can wear protective tools such as knee pads and belts when doing high-intensity exercise.

Squat on your chest

Compared with the squat behind the neck, the squat in front of the chest pays more attention to the concentrated stimulation of the muscles in the front thigh, and also plays a certain exercise role in maintaining the balance of muscles and related cooperative muscle groups.

Put the barbell on the chest lock and shoulders with both hands, or put your hands on your chest, raise your elbows flat, and put the barbell on the chest lock and shoulders with your thumb. Hold your head high, tighten your waist and abdomen, adjust your body's center of gravity, squat until your thighs are parallel or slightly lower than the ground, and then start to squat hard until you stand and deliberately make your quadriceps in a "peak contraction" state, stop for about 1 s, keep your balance, and squat to a possible low position or your thighs are parallel or slightly lower than the ground. Cycle after cycle. Breathe with the action.

"Smith" squat

There are two forms of "Smith" deep group: squat behind the neck and squat in front of the chest, and the basic technical essentials are mostly equivalent to routine squats. The difference is that the horizontal bar runs along the fixed guide rail on the frame, so the equipment has a sense of security. Therefore, it is required that the center of gravity of the instrument always follows the vertical line of the body and finally falls on the heels of both feet. The whole exercise process always maintains this backward posture, and the trunk stands straight and leans back, which fully relieves the pressure on the back and maximizes the exercise efficiency of the leg muscles.

"Smith" squats are best done together to prevent practitioners from ignoring the direction of the safety hook and getting stuck, so as not to destroy the training rhythm or cause injury.

Objective: to improve the benefits you get in training.

Time: only 10 minutes.

When I first look at people, I always look at the way they walk. A well-trained body can transfer energy from the trunk to the limbs. The stronger your body's ability to transmit energy, the more efficient your movements will be.

If you want to train your body's motor function as quickly as possible, there is nothing better than exercising what I call "pillars". "Pillars" include the stability of shoulders, trunk and hips. Together, they form the central axis of body movement. If your support lacks strength, especially the stability of your hips, energy will "slip away" from your hips and other parts of your body will weaken. On the contrary, building a strong support can make you better in sports than before-you will improve your performance quickly in every training.

According to the following instructions, cycle training, from one exercise to another without rest, exercise for three days a week, and take at least one day off after each exercise. Each cycle takes about ten minutes, so if time permits, you can practice one more group. If you exercise every Monday, Wednesday and Friday, do one group on Monday and Friday in the first and third weeks of each month, do two groups on Wednesday (1/2/ 1 cycle), do two groups on Monday and Friday in the second and fourth weeks, and do one group on Wednesday (2/1/cycle).

Perfect posture

Sitting in the office for a long time will lead to muscle imbalance and it is difficult to make various movements during exercise. Most training courses have aggravated this problem. This training program teaches you to readjust joint points and rebuild the key links of body movement: hips, trunk and shoulders.

A flat abdomen

A thin waist and a thin abdomen mark a truly healthy body. To this end, you need a healthy diet and exercise to enhance your strength and stability. Exercising your abdomen through this training plan can help you lose weight better and exercise your waist and abdomen muscles.

High performance body

One of the exercises in this plan, the Russian rotation of the balance ball, can exercise the trunk and strengthen the flexibility of the spine. All these contribute to the explosive power of the body in daily sports and will give you great help in various sports.

1. Exercise chest, shoulders and abdomen.

Put your hands on the ground like push-ups and put the energy ball on the outside of your right hand. Put your right hand on the ball, then lift your left hand off the ground, balance it with your right hand on the ball, and then put your left hand on the ball. Next, slowly put your right hand on the floor on the right side of the ball, keep your left hand balanced on the ball, and each hand completes a calculation.

Exercise plan: do it 8 times in the first week, 10 times in the second week and 12 times in the third and fourth weeks every month.

2. Lift the bridge with one hand

Exercise your shoulders and torso.

Prone, the posture is similar to push-ups, but the forearm is placed on the ground, the elbow is directly below the shoulder, and the forearm is at a 90-degree angle with the upper arm. Keep the torso stable, raise your right arm and point straight ahead, stay for 1-2 seconds and then put it down. Then raise your left arm and point straight ahead, stay for 1-2 seconds and then put it down.

Exercise plan: do it 8 times in the first week, 10 times in the second week and 12 times in the third and fourth weeks every month.

3. Side bridge lying

Exercise your shoulders and torso.

Lie on your left, with your forearms on the floor and under your shoulders. Feet together naturally, back straight, ankles and shoulders in a straight line, head straight naturally. Stop 1-2 seconds, then put down your body and finish it once. After repeating the corresponding number of exercises, switch to the right.

Exercise plan: Do 8 exercises on the left/right side in the first week of each month, 0/0 in the second week, and 0/2 in the third and fourth weeks.

4. Balance ball traction leg flexion

Exercise the abdomen and groin.

Put a balance ball in front of the fitness stool, sit on the ball with your back to the fitness stool, put a sponge roll (or a rolled towel) between your knees, lie on the balance ball, stretch your hands backwards, and hold one end of the fitness stool to keep your body balanced and stable. Then turn your back to the balance ball, slowly lift your hips, put your knees against your chest and stop. Put it down slowly, don't touch the balance ball with your legs, and finish it at once.

Exercise plan: do it 8 times in the first week, 10 times in the second week and 12 times in the third and fourth weeks every month.

5. Lift the balance ball with one leg

Exercise leg tendons, thigh muscles and back muscles.

Lie flat on the floor, put your hands on your sides naturally, put your left heel on the balance ball, bend your ankle, and point your toes at the tibia. Bend the right leg against the chest, keep the posture of the right leg unchanged, exert force on the muscles at the back of the thigh, slowly lift the hips and back, leaving only the head, shoulders and arms against the floor (still in a straight line from the head to the left heel), put down the hips, repeat the exercise for a corresponding number of times, and then change the right leg and repeat the exercise.

Exercise plan: Do the leg 8 times in the first week, 0/0 times in the second week, and 0/2 times in the third and fourth weeks every month.

6. Bend over and sit on a stool

Exercise the external oblique muscles of trunk.

Lie on the fitness stool to the left, bend your legs and move your body outward until your torso is outside the stool. In order to keep balance, you can hook the stool with your feet, or let your partner sit on your feet, put your hands behind your head, bend over slowly, bend to the limit (be careful not to touch the floor with your arms), lift your body, and then switch to the right to repeat the exercise.

Exercise plan: do it 8 times in the first week, 10 times in the second week and 12 times in the third and fourth weeks every month.

7. Russian rotation of the balance ball

Stretch the hip muscles and exercise the trunk.

Install a handle on the stretcher and place a balance ball under the weight plate. Lie flat on the balance ball, hold the handle with your hands straight up, keep your arms straight, turn your shoulders to the left parallel to the floor, then return to the starting position, turn your shoulders to the right, and repeat the exercise for corresponding times.

Exercise plan: do it 8 times per side in the first week of each month, 0/0 times in the second week, and 0/2 times in the third and fourth weeks.

8.Mini with knee traction

Exercise thigh muscles.

Wrap the tension band around your ankle, pull it above your knees, spread your feet slightly wider than your shoulders, and squat slightly until you feel the tension band pressing the outside of your thigh. Put your feet flat on the floor, keep your left leg still, turn your right knee inward, then return outward, repeat the exercise several times, and then repeat it with your left leg.

Exercise plan: Do the leg 8 times in the first week, 0/0 times in the second week, and 0/2 times in the third and fourth weeks every month.

Abdominal muscles usually exercise less. If you don't pay attention to exercise, abdominal fat will gradually increase and muscles will become slack, especially those who often sit and work. Excess fat is deposited in the waist and abdomen, which is not only ugly, but also easy to cause various diseases. Therefore, it is necessary to strengthen exercise and accelerate blood circulation at the waist. Proper exercise can also accelerate the secretion of various glands related to the body, thus making the waist more soft and flexible. At the same time, most waist and abdomen training does not require special equipment.

Lie flat and tuck in.

Lying flat and rolling abdomen is a single rectus abdominis exercise, which makes abdominal muscles get comprehensive exercise and consumes excess abdominal fat.

1. Lie on your back, naturally bend your knees, miniaturize your jaw, and slowly tighten your rectus abdominis.

2. Lift your shoulders with abdominal strength. This action only requires the scapula to leave and return to the ground, and the lower waist never leaves the ground. Exhale when rolling up and inhale when restoring.

Pay attention to the lumbar spine not to leave the plane, just leave the middle of the back and step up. Too much retraction of chin and excessive flexion and extension of neck will damage neck. Fixing your head at an appropriate angle for exercise will make your muscles ache, but it won't hurt your neck.

Oblique belly roll

Diagonal belly rolling can practice abdominal psoas and oblique muscles.

1. Lie on your back with your legs bent, your knees bent 90 degrees, and your hands on your ears. Put your left hand on your abdomen, and lift and bend your right leg slightly, or straighten it.

2. Keep your waist fixed, and do abdominal rolling exercises, with one elbow and the other knee relatively close.

This action should keep the balance of the body, and be careful not to move the pelvis. The frequency and range of exercise vary from person to person.

Abdominal rolling

Belly rolling is used to exercise the muscles of the waist and abdomen, which is particularly effective in shaping the abdomen.

1. Put your legs on the chair, adjust your angle, lie flat on the ground, tighten your waist and abdomen, and put your hands on your chest or abdomen.

2. Inhale, roll up with the strength of abdominal muscles, stay at the highest point, exhale, slowly fall, and inhale when falling.

Don't hold your head too hard with your hands to avoid damaging the neck cone. Keep the lower body stable, lift your body with abdominal muscle strength, and don't use force on your feet. This kind of exercise is comfortable and stable.

Swimming stand alone.

Swimming standing mainly exercises the muscles of the waist, lower back and buttocks. It belongs to a higher level of waist exercises.

1. Lie prone, stretch your body, and fully stretch your legs and arms around you.

2. Stretch your spine, stretch your hands and feet, hold your chest out, and lift your hands and feet off the ground at the same time. Let the abdomen and buttocks prove and keep the neck and spine in a straight line. Always keep your waist tight.

Lift your legs.

Lie on your back and lift your legs to exercise rectus abdominis, psoas diaphragm and rectus femoris.

1. Lie on your back on a flat ground. If you are in bed, you can grasp the edge of the bed above your head with both hands, or press the bed surface at both sides of your body with your arms.

2. Keep your legs straight up at the same time (or take turns on one leg). After stopping for a minute, he slowly stepped back, quickly raised his legs and leaned back slightly. Practice exercise slowly. Inhale when you fall, exhale when you lift your legs, and complete your leg movements when you tighten your abdominal muscles.

Lie on your back and lift your hips.

It mainly acts on transverse abdominal muscles. At the same time, it also has certain exercise effect on rectus abdominis, buttocks, thigh muscles and back muscles. |

1. Lie on your back, with your feet flat and knees bent, with the distance between your feet as wide as your pelvis.

2. Lift your body with the strength of your abdomen until your hips form a straight line with your knees and shoulders, exhale, slowly fall and return to your original position.

The movements should be soft and coherent, and don't rely on explosive force and inertia to complete the movements.

sit-up

Sit-ups mainly exercise abdominal muscles, but also exercise legs and waist.

1. Lie on your back on the inclined plate, hook your legs to the sponge column at the lower end of the instrument, put your hands on your chest, and sit by the strength of your abdominal muscles when your trunk bends upward until you feel the contraction of your abdominal muscles.

2. control the abdominal muscles and slowly lean back. The whole range of motion does not exceed 45 degrees.

Don't bend the trunk with the rebound force or inertia of your back, don't rotate around the hip axis, and don't use the pull of your legs or toes. When sitting up, hold your chest out and keep your elbows close to but not beyond your knees. Don't bow your head with your chest down, or you will hurt your spine and back.

Leg lift

Hanging legs mainly exercises the abdomen.

1. Hang a stable object with both hands. Keep your body suspended. Don't swing back and forth.

2. Abdominal muscles contract, lift thighs to be parallel to or slightly higher than the ground, and even bend your legs. Stop for a minute and put it down slowly. The thighs should not be completely perpendicular to the ground. Don't put your legs down too quickly and don't touch the ground. When lifting upwards, don't let your hips leave the supine board to protect your waist. The straight leg exercise is of high intensity, and beginners can complete the action with leg bending posture.