10 Various squat exercise methods, fitness can promote the body's metabolism, exercise can improve the body's resistance, and proper exercise can relieve our mood. In fact, there are many exercise methods. What are the benefits of sharing 10 squat exercise methods below?

10 kinds of squat exercise methods 1 1, squats and squats.

The most routine squat, beginners can get started like this. Squat your hips back. Imagine a stool behind your hip. You should sit on it. Stretch your arms forward to keep your balance and straighten your back. Make sure that your knees and toes are in the same direction, and don't over-flex or over-rotate your knees. Squat as deep as possible until the thighs are parallel to the ground or lower than the parallel ground.

2, dumbbell squat dumbbell squat

If there is no barbell to carry weight, dumbbell squat is a good way to carry weight Hold the bell in both hands, squat down, dumbbells at your feet. The action essentials are the same as "squat with bare hands".

3. Squats are recommended by squats

You can also use dumbbells, barbells and kettlebells to carry loads. If you don't have these instruments, you can push them up empty-handed or hold two mineral water bottles. Now put the dumbbell on your chest. Squat down, stand up and push dumbbells with both hands. Keep the core tight! Never bend over at any time! Keep your back straight when pressing dumbbells!

4. The prisoner squats and squats

Girls can practice this, thin thighs.

5. Squat your head against the wall.

As the name implies, find a wall and keep squatting. Keep your legs away from the wall and make your thighs parallel to the ground. Make sure your back is upright and your whole back is completely attached to the wall. This action is good for the recovery of knee joint.

6. Uneven squatting on the uneven ground

This squat exercise is very helpful for balancing and improving one hip and leg. One leg is higher than the other, and one leg can step on boxes, barbells or pedals. Squat in this position, the main point is the same as squat with bare hands.

7. Leg-splitting Squat (Bulgarian Leg Squat)

Put one leg on a high object, and then squat, also known as Bulgarian squat. If the squatting process is unbalanced, you can hold the wall.

8. Squat jump, squat jump

Excellent advanced training! It is very good cardiopulmonary training! Get down and jump as high as you can. Squat down when you land. You can use time to calculate instead of the number of actions, such as squatting for 30 seconds.

9. Sumo Squat (Plie Squat) Sumo Squat

Sumo squats stand at a wide distance with the soles of your feet facing outwards. Poor flexibility will make it difficult to do this action, and the balance is not easy to master. Sumo squats can stimulate the inner thigh more than ordinary squats.

10, 1/2 squat and half squat (shallow squat)

Semi-squat is very good as an auxiliary training after squat training. Beginners can try the beginning of squat. In fact, it was a squat, but it didn't go to the end. In other words, in the process of doing squats, the last few people really have no strength. If they really can't squat, they can squat. Always remember, if you want to squat, please squat deeply. Half squat can only be regarded as an opportunistic training.

10 Squat exercise method 2 Five tips for making squats more perfect by hand

1, the correct position of the knee

Many people think that when squatting, the hips should be pushed back all the time, and the knees should not exceed the toes, which means putting the center of gravity back. Although this statement is not wrong, it is not entirely correct. For example, a person who is very tall or has long legs will focus on his toes if his knees do not exceed his toes when doing squats. This will not only cause hip joint injury, but also fall backwards, causing more serious injuries. The most correct posture is to put your body center of gravity on the center of your foot. Because the center of gravity is not all concentrated on the toes or heels, remember to keep the center of gravity on the same vertical line with the shoulders when squatting.

2. Correct waist posture and knee direction

The most common mistake in squatting is waist posture, and the back should be straight to avoid waist injury. If you hunch over because of poor posture, your belt will bear more burden, and you will fall down because your center of gravity leans back.

Many people's knees hurt when doing squats, because they don't pay attention to the direction of their knees. Feet are shoulder-width apart, and toes are facing forward as far as possible, showing the appearance of "1 1". When you squat, you feel that your knees are turned out. Let your knees and thighs work. In this way, the quadriceps femoris on the front side of the thigh will naturally tighten, and the buttocks will also tighten. Keep this feeling and do a squat, so that the posture will not shake and the action can be completed stably.

3. Knee bending angle

Many people are most confused when squatting, that is, how far their knees should be bent. The answer is simple, that is, bend to 90 degrees from the side and stand up. The knees are bent at 90 degrees, which means that the hips are parallel to the floor. If the knees continue to bend down and the hips continue to sit down, the center of gravity of the body will naturally move backwards, making the spine unstable and more in danger of injury.

4. Direction of toes and width of feet

When doing squats, the width of the feet is different, and the stimulating parts are different. Squats can be divided into three types: narrow-step squats with feet narrower than shoulders, general squats with feet as wide as shoulders, and wide-step squats with feet wider than shoulders. Squatting can stimulate the muscles on the outside of the thigh. Generally, squats can stimulate the whole thigh, while wide squats can stimulate the inner thigh and buttocks. The direction of the toes is also very important, and it must be consistent with the direction of the knees. When doing a wide-step squat, your feet will be very open, so your toes should be open outwards.

5, line of sight

When squatting, it is best to look up at the front 15 degrees. It's easy to bend your head and squat, making it impossible to keep your whole body tight. Moreover, the center of gravity of the bending body will also change, resulting in excessive pressure on the knee joint, but it is easy to get injured. Therefore, when squatting, you must hold your head high, straighten your back and tighten your body.