Squat is the connection of leg flexion and extension, which exercises the muscles of thigh, calf and ankle, enhances the elasticity of achilles tendon and the flexibility of ligament, and makes the action with squat more stable. It is a common action of take-off and landing.

First, practice:

1. Frontal Squat: Frontal posture, knees facing toe direction, upper body standing upright, squatting. The maximum limit of not standing on tiptoe is half squat (as shown below), and standing on tiptoe until the hips are close to the heels is full squat. When recovering, the heel gradually falls to the ground, and slowly straightens after half squatting. Open a toe.

2.？ One squat: aim your knees at your toes, squat vertically and coherently, and squat to the maximum without tiptoeing. Continue to squat, forcing the heel to lift slightly. When the hip is close to the heel of the leg, it is a full squat (as shown below). When squatting straight up, press the heel to half squat, and straighten your legs and feet.

3. two squats: wipe it to two places at the same time, and do the same. When squatting, the heel is unstable (as shown below). When one side is in two positions, the center of gravity moves to the main leg, the strength leg rubs to one side, and the heel is pressed into two positions. When retracting, push the instep upward, touch the ground with your toes, shift the center of gravity to the main leg, and then wipe another one. If you continue to do five squats, you can directly harvest five.

4. Five Squats: When two people wipe the first five positions, they do the same squat, and when changing the position of their feet, they also do the same squat (as shown below).

5. Standing on tiptoe: Stand one person, with the upper body upright, knees straight, heels pulled off the ground, and the instep propped up to the maximum. Five toes touch the ground (as shown below). When landing, push the heel forward and slowly put it down to a position in a controlled way.

Extended data:

Squat exercises:

Half squat (positive posture, one, five, two)

8 clap once: 1-4 clap half squat, 5-8 clap straight up. One hand holds the handle, and the other hand ranges from one hand to two to seven.

Full meal (March, Monday, Friday and Tuesday)

16 Clap your hands once: 1-8 Clap your hands and squat down, holding the handle with one hand and raising the pressing palm with the other. 9- 16 Straighten and slowly pull your arm.

On tiptoe

16 clap: 1-4 Squat, with both hands on the ground. 5-8 clap straight, arm in arm. 9- 12 pat toes, 13- 16 pat heels.

Do squats and toes together, train repeatedly, and prepare to jump directly.

1-2 clap half squat, 3-4 clap straight, 5-6 clap half toe, 7-8 clap, repeat 4 times.

References:

Body ballet-Baidu encyclopedia