Hold the dumbbell with both hands, put it on your chest, retract your hands, press down on your shoulder blades to relax, keep your feet as wide as your hip joint, keep your toes forward, and squat down with your knees and toes in the same direction.

Keep your thighs parallel to the ground or try to keep them parallel to the ground according to your flexibility and flexibility, keep your body in the middle, hold your chest high, hold your head up and take a deep breath. Feel your hips move backwards, keep your chest and back straight, squat down and lean forward slightly.

Finally, pay attention to keep the trunk stable, press your feet hard, take the middle of the sole as the center, stretch your knees and hips and squat straight up to restore your initial posture.

Paying attention to the details in the action can make the action get twice the result with half the effort Always keep the angle between the spine and the horizontal plane not less than 45 degrees, always keep the back naturally bent, keep the spine neutral, and don't bend the back.

Extended data:

Key points of squat:

1, warm up. Hualong. It is suggested to warm up effectively before squatting, such as doing some squats with your bare hands first, so that the knee joint can secrete synovial fluid and reduce the friction of the knee joint.

2. Do squats step by step. "Health News" suggests that the pace of squat is about 5 seconds to 6 seconds (about 10 per minute), and the speed should be deliberately slowed down when approaching the lowest position of squat. At the beginning, you should do about 20 squats, which can be divided into 2~3 times a day (people with weak constitution can do less at first, and people with good physical strength can do more), and exercise for 5 minutes ~ 15 minutes a day. Pay attention to the breathing method when squatting, and inhale while squatting; Stand up and exhale.

3. Avoid moving your knees forward. "Health Times" mentioned that it is suggested to focus on the middle and back of the sole of the foot to avoid excessive forward movement of the knee when squatting, which can effectively reduce the pressure on the knee.

4. Don't relax your knees. According to Hualong's suggestion. Com, stand up immediately after squatting to the lowest point. Don't relax your knee joint in the lowest position, and don't be discouraged, because once you are discouraged, you will bear the pressure of your knee joint. People should start with their heels and straighten as soon as possible.

5. Don't lock the knee joint. According to Hualong. Don't lock your knees when you stand up, which will put pressure on your joints and bones. Long-term training will definitely cause wear and injury.

People's Network-Practice your strength and make good use of the three "bells"

People's network-blind squatting is not advisable. Fitness enthusiasts should master these five squat points.