1, squat. When you are ready, hold your head high and your back straight, but don't overstretch. Take a deep breath, bend your knees slowly and control your squat. Your feet should be in a natural position with an angle of 30 to 45 degrees. The barbell placed on the cervical spine will cause pain, and it will also form a chest bow and waist movement, strengthen the tension of the back muscles, straighten the limbs and straighten the back.
2, squat, squat exercise is the most valuable stage, this stage focuses on the legs, all legs should be hard, slowly exhale. Hold your head up. Imagine kicking your legs hard and pushing your head up, instead of lifting your hips first and then straightening your waist. During the whole squat process, the center of gravity should be stable and the feet should not move.
Extended data:
To do squats to avoid injury, you should also pay attention to the following points:
1, warm up. Warm up effectively before squatting, such as doing some squats with 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. The rhythm of squat is about 5 seconds to 6 seconds (about 10 per minute). When approaching the lowest position of squat, slow down deliberately. 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 knee forward movement and avoid excessive knee forward movement when squatting. It is suggested to focus on the middle and rear position of the sole of the foot, which can effectively reduce the pressure on the knee.
4. Don't relax your knees. Stand up immediately after squatting to the lowest point. Don't relax your knees in the lowest position. Don't be discouraged, because once discouraged, people should start from their heels and straighten their backs as quickly as possible.
5. Don't lock the knee joint. Don't lock your knees when you stand up, it will put pressure on joints and bones, and long-term training will definitely wear out and cause damage.
6, squat is not the lower the effect, the better. Many beginners think that the lower the squat, the better the effect. Actually, it is not. The ideal state of squatting is sitting, almost with the hips below the knee joint. You don't have to touch your ankle. Simply squatting will only increase the pressure on the knees.
7. Many friends are always anxious when squatting, thinking that the sooner the better. Actually, it is not. The process of squatting is to get up slowly. This is a process of body buffering. If you are too anxious when you get up, you may not only get a good training effect, but also do great harm to your body.
8. When squatting, the soles of the feet should be in the same direction as the knees, and the back must be straight and not hunched.
References:
People's Network-What are the benefits of doing squats often?
People's network-blind squatting is not advisable. Fitness enthusiasts should master these five squat points.
Baidu encyclopedia-squat