It is appropriate to do about 20 squats at a time. Squat is familiar to both men and women, and it is the most common movement in the process of fitness. It can use the strength of the thigh to improve the overall muscle strength of the body. Actually, you don't need to do too many squats at once. If a woman wants to get in shape, she can do four or six squats directly with her bare hands, and each group can have about 20 squats. After each group, you can take a short rest before doing another group, so you can do about 20 squats at a time.

Suggestion: You can do squats with your bare hands for the first time, and then squat on the wall with one leg, which can effectively exercise your muscle strength. But the action must be kept in place and standard, otherwise it is useless to try again.

Squat is a fitness exercise and a trump card for practicing thigh muscles. Persistence will also play a role in losing weight. Squat is considered to be a necessary exercise to strengthen the strength and circumference of legs and hips and develop core strength.

Put the barbell behind your neck, grab the barbell with both hands, keep your body straight, look straight ahead, and your feet are shoulder width apart. Bend your knees and squat slowly until your thighs are parallel to the ground or slightly below your knees. After holding, the quadriceps femoris will contract hard, kick and stretch the knee until it recovers. Action rhythm: squat for 2-3 seconds, stay still 1-2 seconds, squat for 2 seconds.

Precautions:

In short, the barbell must be stable when practicing squat, so that the practice is safe, effective and painless. To this end, please pay attention to the following points: do what you can. Squats are heavy, don't blindly increase the weight. You must be careful when practicing without protection and help.

Obviously, barbells should not be placed directly on joints or bones, but on flexible muscles to improve endurance. Let the barbell contact with the shoulder as much as possible to increase the contact surface, reduce the pressure, avoid the pain and maintain the stability of the barbell. In addition, the barbell should be close to the total center of gravity of the body or pass through the center of the supporting surface. In short, a clear placement position is the basis of barbell placement.