If women want to shape up, they can do squats directly with their bare hands and do 4 to 6 groups, with about 20 in each group. If a man wants to exercise leg muscles, he can follow the following methods:

Beginners can do squats with their bare hands first, then squat with one leg against the wall, and finally squat with one leg.

If you can do more than 30 squats with your bare hands at a time, you can do one-legged squats with buttresses. If you can do one-legged squats with buttresses above 10 and improve your balance, you can do one-legged squats.

Squat movement process:

Toe out, 1 1: 05. Belly in, chest out, back straight, down to the thigh parallel to the ground or knee joint slightly less than 90 degrees, the other leg lifted off the ground (squatting without lifting feet), up to the knee joint slightly flexed, without overstretching.

Squat exercise:

Do 3 to 8 groups, each group does more than 10, and each group has a rest 1 minute.