At first, put the barbell on the top of trapezius muscle. Hold your head high. Open your feet, hip width apart, feet outward.
Bend your knees and lower your body, push your hips back as far as possible, and exercise restraint. This requires the knee to move forward. Make sure your knees and feet are in a straight line. Keep your torso as upright as possible.
Continue to lower your body and keep your weight focused on the front of your heel. When the thigh touches the calf, it moves in the opposite direction and moves the barbell up.
2, dumbbell squat
Step on the raised board with your feet and always keep your head and back neutral. Hold a dumbbell in each hand, stand up straight, chest out and abdomen in, and look forward. Arms naturally hang down at both sides of the body, palms facing each other. Feet open, shoulder width, toes slightly outward. This is the starting position of the action. Bend your knees, put your hips back, squat slowly, keep your upper body straight, look forward and inhale at the same time. Until the thighs are parallel to the ground, be careful that the knees do not exceed the toes. Then use heel force, get up, return to the starting position, and exhale at the same time. The above is a complete action, repeat the action to the recommended number of times.
3, kettle bell side lunge
Hold the kettle bell with both hands, put it on your chest and pay attention to the direction of your toes and knees. Take a big step to the right, squat down, and remember to keep your back as flat as possible, but don't stretch too far forward.
4. The bell of the kettle swings
Feet are shoulder-width apart, and toes rotate outward about 30? At the same time, the knee joint remains slightly bent. Hips move backward, shoulders sink, latissimus dorsi contracts, chest lifts (to avoid hunchback), and hands hold kettle bells. Lift the kettle bell and swing it to both sides of the leg by inertia. Keep your knees slightly bent during exercise. Push your hips forward hard and swing the kettle bell forward, but not above your shoulders.
When the kettle bell descends to both sides of the legs, keep the body stable. When the kettle bell descends, immediately start pushing the hips forward for the next movement.