Basic entry exercise barbell squat. Action essentials: 1. Use a barbell lock to prevent the barbell piece from slipping, raise your head, straighten your waist and stand back; After the scapula contracts, put the bar on the raised trapezius and deltoid muscles, and cushion it with cushions such as sponges and towels.

Raise both hands to hold the bar for stability; The distance between the feet is generally shoulder width, and the feet should be in a natural position with an angle of 30 to 45 degrees; A barbell piece about 3 cm thick is placed under the heel.

2. Squat: After getting ready, slowly bend your knees and take a deep breath. When squatting, your knees are in the same direction as your toes until your thighs are parallel to the ground or slightly below your knees. And make sure your knees don't exceed your toes when you squat.

3. Keep still: keep squatting for at least 1-2 seconds, and then squat. Hold your head high; Tighten the abdomen.

4. Squat: The most valuable squat exercise is the squat stage, focusing on leg strength and exhaling at the same time; Hold your head up. Imagine kicking your legs hard and pushing your head up, instead of lifting your hips first and then straightening your waist.

Inhale when squatting, exhale when standing up, and don't breathe too deeply. Keep the waist naturally bent. Don't bend your spine or overstretch under high load. Keep your knees straight, but do not lock them. Squat until the thigh and calf form an angle of 120-90 degrees.