1, prepare the posture. Hold your head high and your back straight, but don't overstretch. After the scapula contracts, put the bar on the raised trapezius and deltoid muscles to adjust the balance. The weight of barbell is shared by four points, in which trapezius muscle bears most of the weight, and there is no need to pad sponge and other cushions. After the barbell is lifted, adjust the position of your feet.
The distance between feet is generally shoulder width, and the adductor muscle is too stressed and developed, which is not conducive to beauty and life. Your feet should be in a natural position with an angle of 30 to 45 degrees. The barbell placed on the cervical spine will cause pain, and it will also form a chest bow and waist movement, strengthen the tension of the back muscles, straighten the limbs and straighten the back.
Step 2 get down. When you are ready, take a deep breath, bend your knees slowly and control your squat. When squatting, the knee joint is in the same direction as the toe, and the thigh is parallel to the ground or slightly lower than the knee. If the hip falls to the ankle joint, the squat is too low and unnecessary, which is easy to cause joint injuries such as knees and ankles. The speed of squatting should not be too fast. We should master the rhythm, at least the speed of squatting should not be faster than the speed of squatting.
Step 3 answer the phone. The most valuable squat exercise is the squat stage, where attention is focused on the legs and all the legs exhale forcefully 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. During the whole squat process, the center of gravity should be stable and the feet should not move.
Extended data
Precautions for squatting
1, Squat: Bend your legs and keep your eyes on the ceiling. This is to ensure that your torso always falls vertically in the process of squatting, and there will be no wrong action of bending over and pouting.
When squatting, the direction of the knee joint should be consistent with the direction of the toes, which should be paid special attention to. Only in this way can the knee joint conform to exercise physiology. Whatever you do in the future, you should pay attention to this. If the direction of the knee joint is different from the toe direction, it will damage the knee joint.
2. Stand up: Keep your eyes on the ceiling, keep your spine straight, and keep your torso upright to stand up, that is to say, straighten your legs and lift your body with the strength of your legs. Never bend over and pout, and straighten your legs opportunistically. In this way, the body can stand upright, the leg muscles can stretch and contract best, and the exercise effect is the best.
Baidu encyclopedia-squat
Baidu encyclopedia-squat