Standing on the wall, put your hands down naturally, spread your feet shoulder width, and press your toes against the wall. Keep your back straight, inhale and squat slowly, shift your center of gravity back, and master the feeling of sitting back. First move your hips and hips, then bend your knees. Keep your waist upright and relaxed, squat to an acceptable level, and stop 1-3 seconds.
Exhale when you get up, pull up from your head and stand up straight. In this way, beginners can practice 3-5 times a day, and then gradually increase the number according to their physical condition. At first, my legs were weak and my toes were too close to the wall. When you squat and lean back, your center of gravity may be unstable and you may fall. Therefore, it is recommended to keep your toes away from the wall first, and then go forward when your leg strength is good.
The chair squat method is suitable for leg weakness, knee injury or falling backwards if you can't grasp the center of gravity. This is a very safe auxiliary means.
Prepare a sturdy box or chair, the height of which matches the distance from the heel to the knee. Stand with your feet shoulder width apart, put the box behind your back, and gently press the box behind your calves and knees. Focus on your hips, straighten your back, sit slowly, and focus on your heels.
Stop when the back of the knee touches the edge of the box and the hip moves back to the upper position of the box. Don't sit down. Hold this position 1-3 seconds. Go back to the standing position and stand up straight by the strength of your thighs. In this way, beginners can practice 3-5 times a day, and then gradually increase the number according to their physical condition.
3 Natural Squat Method Stand naturally, with your feet shoulder-width apart or your toes slightly outward (to exercise the muscles inside your thighs), knees and toes in the same direction, inhale and squat, and your hands can be lifted forward to maintain balance.
Hips and hips are backward, and the center of gravity is stable on the heel, which will naturally drive the knee joint to bend and squat until the thigh is parallel to the ground. Hold this position 1-3 seconds.
Exhale when you are ready to get up, feel the strength of raising your head, and cooperate with the elastic force of pushing up your hips to restore your upright posture. In this way, beginners can practice 3-5 times a day, and then gradually increase the number according to their physical condition.
Efficacy: Squat helps to increase leg endurance, tighten waist and abdomen, improve cardiopulmonary function, make the whole person light and flexible, and has the function of shaping and correcting posture.