1, feet apart, slightly wider than shoulders, toes slightly outward, chest out and abdomen in, back straight.

2, squat, so that the thigh is parallel to the ground or lower. Keep your knees above your toes. You can't relax your muscles when you squat to the lowest point, or you will hurt your knees.

3. restore. Repeat the action.

3~5 times a week, 3~5 groups each time, each group 10~30 times, with a break of 30 seconds ~3 minutes between groups.

When squatting, the position of hands can be used according to personal strength: 1, crossing behind the head, 2, stretching forward, 3, holding on the chest, 4, lifting, 5, akimbo and other different ways. If you can't make your thighs parallel to the ground at first, you can squat down to the position you can reach, then practice slowly and finally reach the standard position. Doing it by hand is very simple, and you can also practice with heavy objects (dumbbells, barbells, etc.). ).

Precautions:

1, get ready. Before doing squats, you must do some warm-up exercises properly to make your body fully prepared. And it can relax all the muscles of the body well, so there will be no muscle strain.

2. Master the frequency of exercise. When doing squats, you must master the frequency of exercise to avoid the phenomenon of too fast frequency.

3. Squat exercise is an anaerobic exercise, so everyone must master scientific methods during exercise to avoid excessive exercise and affect their health. Don't be eager for success when exercising, you can slowly increase the frequency of exercise according to your own physique.