Although squat can really improve male sexual ability and initiative to some extent, it is not as exaggerated as described above, but what is the king's action of fitness? Yes, it's a squat! What actions can make men stronger in fitness! Yes, it's a squat! ! !
How about it! What does it feel like to squat like this? ...
Squat time! Squat time! Do the majority of female fitness enthusiasts think as soon as they hear squats ... Don't be shy, don't avoid them, right! What you have to think about is sticking your ass. Although many girls are ashamed to express themselves, they always say that I want to make my legs stronger and my hips stronger. Just tell the fitness instructor that you need to practice your ass! So how to practice?
Yes! Just get down! ? Squat for a hundred days for three years, and squat into the sky every day? This sentence is still in my ear, although it is not so exaggerated, but it can also make girls' ass tilt up. Squat can not only help women shape beautiful buttocks, but also make flat buttocks plump and huge buttocks upturned. It can be said that it is the first choice for women to shape their buttocks!
Having said that, think about it. Many friends want to know how to squat to be strong. The following small series recommends several simple and effective squat practice methods and practical squat skills to help male friends become stronger and stronger and help women shape peach hips! Let's start today's exercise!
Squat without equipment: feet are shoulder width apart, hands are placed in front of you, or your head is behind your head, your thighs are exerting force, your calves are balanced, and your center is placed at the center of the whole body perpendicular to the ground. Squat your legs slightly and slowly rise to a sufficient depth (it varies from person to person here). It should be noted that the trajectory of the body is vertical to the ground, and the legs can be properly straightened and squatted at a constant speed, with 650 in each group.
Squat without instrument figure
Action essentials: the toes of both feet are outward in the shape of 1 1:05, and the abdomen is closed and the chest is lifted. Knees should not exceed toes, thighs should be parallel to the ground or squat less than 90 degrees, and knees should not be slightly flexed. When the strength is insufficient, take a proper rest and don't deform your movements. If you don't exercise, you will hurt your knee.
Equipment Squat: Equipment Squat refers to the fact that simple squat without equipment can no longer meet the needs of ascension. You can choose barbell squat and put barbell on your chest to make your whole body exert its strength. In the process of squat, you not only exercise the strength of lower limbs, but also improve the strength of upper limbs. The movements and precautions are the same as squats without equipment, 8 times in each group and 4 groups of exercises.
What do you mean by thick thighs!
Squat against the wall: during the practice, stand with your back straight against the wall, and then slowly squat down until your thighs are parallel to the ground and 90 degrees from your calves. Your feet naturally look out 1 1:05, and your feet are shoulder width apart. Keep this action for 2 minutes, three times in each group. Initially, it is suggested to practice three groups at a time, and then the action time can be increased to 5 minutes each time.
Note: Don't bend your waist and don't adducte your knees to avoid injury. If your knee hurts while keeping your movements, you should adjust your movements or stop practicing as soon as possible.
Asymmetric Squat: Put one foot on the side or behind about 15-20cm from the ground, and practice squat with the other leg. The essentials of action are the same as squat without equipment, so I won't go into details here. This action is also 10 times per group, and four groups are a practice unit. This method is suitable for friends who already have a certain foundation and strength in squat. The advantage is that it can make squats more flexible and leg muscles contract more comprehensively.
All talk and no practice! Touching is the last word!