1. Stand by.

First of all, we must make clear the exact position of barbell placement. 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. Even if the body is thin and the deltoid and trapezius muscles are weak, you can completely "eat heavy" without any discomfort such as pain. Raise your arms sideways and hold the crossbar with both hands to maintain stability. The heel is padded with a board or barbell about 3 cm thick. Because the total center of gravity of the human body and barbell moves backward after the shoulder is loaded, but the back can't lean forward. Only by raising the heel to passively move the center of gravity forward can we restore to a stable supporting state. The regained balance can also increase the force on quadriceps femoris when squatting. 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. Because there is an obvious time effect after muscle stretching, the longer the time, the more muscle strength decreases and the less muscle strength decreases. Therefore, the weight that a weightlifter can lift immediately after squatting may not be lifted after a long pause after squatting. The reason is that he immediately squatted down and stretched with gluteal muscles and quadriceps femoris, which increased muscle elasticity and enhanced muscle strength. The requirements of bodybuilding are different. Squat down to a minimum of 1-2 seconds, and then squat down again. Although the squat weight is smaller, the actual stress on the lower limb muscles has not decreased, which is relatively safer.

Squat.

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.