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2. We should strengthen the strength of the back muscles at the same time, otherwise it will limit the strengthening of the leg muscles; In addition, self-maintenance is also very important. It is recommended to have a weightlifting belt, and ask others to "hold the waist" and "hold the bar" for maintenance during practice.
3. When standing, it is best to insist on slight flexion of the knee joint, so as to keep the thigh tense, make more muscle fibers participate in the work, reduce the stress on the knee joint and avoid knee joint injury. If the ankle joint is stiff, or the heel bias makes the center of gravity move forward, you can raise the heel properly or put the barbell under it. After the shoulder is loaded, the center of gravity moves backward, but the back can't lean forward. Only when the heel pad is high and the center of gravity is forced to move forward can it be restored to a stable supporting state. The regained balance can also make the quadriceps muscles add up hard when squatting.
4. Master the depth of the squat: if the squat is too deep, it will easily lead to injury. Of course, people with healthy knees can deeply affect the quadriceps femoris by using full squat, so we should pay attention to choosing the right weight.
5. Changing the distance and viewpoint of the feet can provide different degrees of influence on the whole movement:
(1) training the inner thigh in a wider position can make you squat lower and require high waist and abdomen strength; The narrow position should train the outer thigh first, but put more pressure on the knee.
(2) The toe outward mainly affects the inner thigh; The toe inward mainly affects the outer thigh.
Most conventional postures are shoulder-width and toes slightly outward: all leg muscles can participate to the maximum extent.