"Get down, just there, practice or not, it's up to you!" Squat, like any training, the effect of training lies in the correct way and method, and insists on gradual training. Let's talk about the specific training effect of squat first. Squat is a strength training that mainly trains quadriceps femoris and gluteus maximus, which can promote the protection and jumping ability of knee joint.
Squat down correctly, chest out and abdomen in, feet are roughly shoulder width, or shoulder width, feet are moderately abduction, knees and feet are in the same direction; When squatting, the hips and knees bend at the same time, and when squatting, the legs and hips exert force.
Squat is the action of training thighs and buttocks. When training gluteus maximus, girls should relax the distance between their feet, such as 1.5 times the shoulder width (also called sumo squat); The difference between training is also where to train, where to focus when squatting, and at the same time think about this part.
Routine unarmed squat training should be based on training ability, three to five times a week, with more than four groups each time. Each group was exhausted or nearly exhausted, "180 squat, one month 15 days". As far as the early stage is concerned, it is reasonable to train every other day.
Why is the effect of one month's freehand squat training limited? Because any training to achieve significant results requires long-term persistence and step-by-step training. One month is too short. After mastering the freehand squat, because the body adapts to the corresponding training intensity, the training effect of "180 squat" on the muscles and strength of the corresponding parts will decrease, so it is necessary to increase the training time or training intensity in time.
If you continue to squat with your bare hands, you can change the training every other day to two or three days and take a day off. More than four groups are trained at a time, and each group is exhausted or nearly exhausted. If weight training is carried out step by step, the original training time and training times can be maintained.