1, stand still and hold your head high.

2. Feet are shoulder width apart, feet are parallel, and toes are facing straight ahead.

3, slowly squat, the angle between the thigh and the calf is about 70~80 degrees.

4. Stand up straight with your thighs forward until you stand up straight.

5. When squatting to the lowest level, try to reach the level of thigh and ground, and don't leave the heel.

6. When squatting, try not to exceed your toes, don't buckle, and don't shake your body.

Precautions:

In short, the barbell must be stable when practicing squat, so that the practice is safe, effective and painless. To this end, please pay attention to the following points:

Do your best. Squats are heavy, don't blindly increase the weight. You must be careful when practicing without protection and help.

Obviously, barbells should not be placed directly on joints or bones, but on flexible muscles to improve endurance. Let the barbell contact with the shoulder as much as possible to increase the contact surface, reduce the pressure, avoid the pain and maintain the stability of the barbell. In addition, the barbell should be close to the total center of gravity of the body or pass through the center of the supporting surface. In short, a clear placement position is the basis of barbell placement.

The right action. It is wrong and dangerous to bend over and practice squats. Be sure to look up when you do the action.

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