The method of squatting: The correct posture should be from the beginning to the end of the action. The torso should be straight from the head to the waist, and the hips should be pushed back when the abdomen is closed. 1. Stand straight with your feet slightly wider than your shoulders. 2. Take a deep breath and bend your knees slowly. 3. Squat down to a position where your thighs are parallel to the ground. 4. Then start to exhale, slowly straighten your thighs and stand up. 5. Repeat this for 10 times (every 10 times is 1 group). 6. After one group, rest for 30 seconds to 1 minute, and then do another group. 7. Do 3 groups every day for 30 times. After gradually adapting, the number of squats can be increased until 1 group can squat for 30 times in a row.
Don't squat too deep on your hips, keep your thighs parallel to the ground and support your weight with the strength of your thigh muscles. In this way, the knee itself will not bear too much weight and will not cause hip joint damage.
Posture when standing up: The key point when standing up is to feel the whole foot push down the ground. When pushing down the ground, let the soles of your feet bear the load evenly. At the same time, feel your head pulled up by the rope and stand up straight.
The speed (time) of squatting is about 5 seconds 1 time. Slow down, especially when squatting. Might as well slow down on purpose. It doesn't matter if you stand up quickly.
Breathing method when squatting: the breathing method is very simple, while inhaling while squatting; Stand up and exhale.
Practice times: It is wise to take 10 times as 1 group at first, and it is also wise to make 3 groups and take a break between each group. People with physical strength can certainly do it continuously.
Posture Note: Bend your knees until your thighs are parallel to the ground. It is most important to pause for a moment in this position. You can exercise your muscles by stopping before you squat completely. The appropriate stopping time is 1~2 seconds, and it is very important to have the awareness of stopping.
Squat exercise training method consumes a lot of calories unexpectedly, which can reduce the excess fat in the lower body and even the whole body, especially suitable for those who have obesity problems in the lower body. Squat exercise health method is an economical exercise method which is very suitable for the current trend of the times. No matter how busy people are, they only need to practice 10~ 15 minutes every day. For example, when you get home, you can do it while watching TV, or you can do it while chatting with your relatives. (* _ _ *) Hee hee ...