1, stand in front of the chair, pay attention to the toes are parallel to the left and right, and open your arms shoulder width. Take back your waist and be careful not to bend or curl. Keep your hands shoulder height.
2. Bend your knees slowly. At this time, the consciousness is concentrated on squeezing the heel.
3. Keep this state and slowly bend your knees to a greater extent. At this time, pay attention to the coccyx downward, and the waist cannot be bent.
4. The thighs are parallel to the ground, and the knees should not lean forward excessively. Continue to bend your knees and move your waist down until you are close to the chair. Then slowly return to the original position, so repeat 10~ 15 times.
Next is the correct way to get out of the chair!
For those who are used to using chairs, you can try to challenge the action without chairs. Now, without a chair, do it consciously!
1, note that the toes are parallel to the left and right, and your hands are shoulder width apart. Take back your waist and be careful not to bend or curl. Keep your hands shoulder height.
2. Bend your knees slowly. At this time, the consciousness is concentrated on squeezing the heel.
3. Keep this state and slowly bend your knees to a greater extent. At this time, pay attention to the coccyx downward, and the waist cannot be bent.
4. The thighs are parallel to the ground, and the knees cannot move forward excessively. Continue to bend your knees and move your waist down. Then slowly return to the original position, so repeat 10~ 15 times.
Master how to squat and lift your hips!
Finally, how to complete the squat when the legs are greatly separated is introduced. This squat can effectively stretch the activities of hip joint and inner thigh muscles, and also effectively expand the activity area of lower body joints. In addition, it can effectively stimulate around the buttocks, so people who say "I care about relaxing the buttocks …" must try it.
1, feet wide, toes tilted to both sides respectively. (In order to bend your knees better, separate your feet as far as possible) Take back your waist and be careful not to bend. Hands are shoulder height.
2. Bend your knees slowly. At this time, the attention is focused on squeezing the heel.
3. Keep this state and slowly bend your knees to a greater extent. At this time, pay attention to the coccyx downward, and the waist cannot be bent.
4. The thighs are parallel to the ground, and the knees cannot move forward excessively, and continue to bend their knees. Note that the tibia is parallel to the ground. Then slowly return to the original position, so repeat 10~ 15 times.
How's it going? Squatting is also changeable, so you must master the most basic methods first, and then put them on the exercise list!
Is your squat posture really right? Check it first!
In order to achieve the best results, sometimes it is necessary to determine whether the posture is correct!
Let's take a look at the main misunderstandings of most people!
First of all, you should focus on your knees when squatting.
→ Common mistake: Knee exceeds toe.
Influence on the body: The burden on the knee is aggravated, and you will soon feel tired. In addition, the knee may be painful.
How to improve: consciously put gravity on the heel so that the knee will not move forward too much.
The next focus is on the waist.
→ Common mistake: When knees are bent, the waist is also bent.
Influence on the body: increasing the burden on the waist has no effect on the parts you want to exercise.
How to improve? : Use the abdominal muscles to close the waist, then use the back muscles to push the waist in the opposite direction, and then fix the trunk.
Finally, toes.
→ Common mistake: the toes are not parallel to each other.
Influence on the body: Toes are closely related to hip joints, even pelvis and upper body. It can be said that toes are the foundation of the whole body. If the toes are inward and the pelvic position cannot be kept equal, then the stress will be unbalanced and the exercise will get twice the result with half the effort.
How to improve: make your toes parallel to each other. And consciously keep your feet and knees in a straight line.