Starting posture: the whole body is relaxed, the legs are separated, slightly wider than the shoulders (or shoulder width), and stand naturally. The direction of the toes is basically an inverted figure, which is based on the direction of the second toe of the foot. When squatting, the direction of the knee should be on the extension line of the second toe, which is more natural and effortless.
End posture: Kneel until the thighs are parallel to the ground (depending on physical strength, the elderly or beginners can take a half squat or 1/4 squat first). When you squat completely, the pause can exercise your muscles best.
Posture when standing: The key point when standing is to feel the whole sole pressing down on the ground and stand upright.
Extended data:
For insufficient foot strength, you can do more squats with one foot:
Many people have this feeling: it's okay to walk at ordinary times. When you go up and down the stairs, you will feel weak knees, feel severe pain, and dare not go up and down the stairs. In fact, this shows that your quadriceps is not strong enough, indicating that your feet are not strong enough. At this time, you need to do more leg strength training. I recommend that you often do one-legged squats.
It is recommended to squat on one leg, because standing on one leg can not only enhance your sense of balance, but also stimulate and train more small muscle groups, promote muscle growth and develop better muscle strength. These benefits cannot be trained from daily movements.
It is best to hold a place with your hands, then lift one leg and support it with the other leg, then slowly squat down, stop after squatting to a certain extent, similar to the action of static squatting, and try not to hold your head with your hands. knee joint
To adjust and maintain the balance of the body until the thigh trembles, and then change the other leg to continue doing it (see picture).
This method includes squatting, because the body balance is adjusted through the knee joint, which can fully exercise the knee joint.
The surrounding tissues and muscles exercise the stability of the knee joint. It should be emphasized that if you find that your knee is uncomfortable, you'd better consult a doctor before practicing, because some knee injuries are not suitable for improvement by squatting, which must be remembered!
References:
People's Daily-"asian squat" has no fitness effect, so squatting is a reliable exercise.
Baidu encyclopedia-squat