First, squat without weight

Before starting other variants, we should learn the most basic movements, so as to fully obtain the maximum benefits of other variants and avoid sports injuries.

Steps: The distance between the feet is slightly larger than that of hip breadth, the toes are slightly outward, and the body weight is evenly distributed on the soles of the feet. When the body descends, the knees do not exceed the vertical height of the toes, and the hips are like sitting on a bench.

At the same time, keep your hands straight and at the height of your chest. When getting off, do your best, hold your chest out, keep your back straight, and gradually check that your knees don't exceed your toes.

Second, go to jail.

This variant is not much different from the general movements, but it needs more balance and coordination. Because your hands are behind your head, you need more abdominal strength to keep your upper body upright.

Steps: First, stand in a squat posture without weight, but put your hands behind your head. Hold your chest high and your back straight. Try not to let your toes off the ground, even for balance.

Third, clamp squat

This action belongs to the ballet dancer, and requires you to spread your feet outward and have a wider distance. The focus is on the exercise of the inner thigh muscles.

Steps: the distance between the feet is wide, the feet are flat at 45, and the hands can be rested on their hips, or stretched forward to maintain the chest height, or stretched forward to make a fist at the chest height. Drop vertically, don't lean forward slightly.

Extended data:

The advantage of squatting

First, squat can improve leg strength, the effect is extremely obvious, and it is the best action to practice legs.

Second, squatting can promote the testosterone secretion of male friends, and a large amount of testosterone can promote the growth of whole body muscles, so that the effect of fitness is twice the result with half the effort.

Third, squats can also improve heart and lung capacity, and friends who practice long-distance running can practice squats to improve their vital capacity.

Fourth, squatting can promote the secretion of testosterone and improve sexual ability to some extent. It can be said that it is a free healthy viagra.

As the saying goes, "people get old when they are old", squatting and practicing legs can slow down the aging speed to some extent.

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