First, the ground of squat posture is hard, because when you squat heavily, the ground under your feet must be hard, and you can't spread it on the ground like a shock absorber. When carrying a load, the ground is soft, so it is not easy to ensure the stability of the upper body, and it is most likely to cause injuries. You should choose hard floor as the best choice.

Second, most general fitness enthusiasts wear sports shoes to exercise, but they must change to flat-bottomed hard-soled shoes when squatting. It is best to choose professional squat shoes. A good pair of squat shoes contributes to the stability of squat, and the sole is soft and easy to shake back and forth, even if it is slightly shaken, it may cause injury.

Third, knee pads are very important. When carrying a load, the knee bears a lot of pressure. Using professional knee pads can effectively reduce stress. Someone once squatted too fast because of heavy load, which led to a direct fracture of the knee and the bone sticking out of the skin.

Fourth, the lumbar spine is the most critical part of human standing, because the injury to the lumbar spine will affect the daily life in the second half of life, so the waist protector must be worn, and the nylon anti-pressure fastener cannot be used. If the fastener collapses, the consequences will be unimaginable. Try to choose cowhide buttonholes to protect your waist.

Fifth, standardize actions. First, squat down in front of the mirror. It doesn't matter if you practice for a while, because muscles have memory function. As long as you have been doing an action for a long time, the muscles remember the movement track, and weight is not a problem. With the progress of fitness, weight gradually increases. No matter how much you increase, you must pay attention to the correct posture to avoid serious injury caused by incorrect posture.

Sixth, warm-up before fitness is very important, because without sufficient warm-up, muscles are easily injured. You can squat down with your own weight to warm up, or you can squat down with dumbbells, which is light in weight and many times. Generally, you can warm up in 5- 15 minutes, and your body can sweat slightly.

Seventh, after stretching muscles to finish leg exercises, relieve muscle tension, properly stretch and relax muscles, reduce the discharge of lactic acid, appropriately relieve the pain the next day, or walk slowly on the treadmill to relax. Stretching also helps your muscles grow better.