1, feet apart: feet are shoulder width apart, toes are slightly outward, and knees are slightly bent. This can make the thigh muscles get full exercise and reduce the risk of injury.
2. Keep your back straight: Keep your waist straight and don't lean forward or backward. This helps to keep the body stable and improve the squat effect.
3, hip sinking: in the process of squatting, the hips should gradually sink, close to the heel. This can exercise the gluteus maximus and improve the coordination of the body.
4. Hands droop naturally: the arms droop naturally and keep the same level with the shoulders. Hands can be placed on the chest, side or back, and the specific position can be adjusted according to personal preferences and action requirements.
5, breathing smoothly: in the process of squatting, keep breathing smoothly, don't hold your breath. When inhaling, inhale air from the nose; When exhaling, exhale the gas from your mouth. This can help the body relax and reduce the pressure of exercise.
When squatting, you need to keep your body upright, your toes are parallel to the ground, your knees are moderately bent, your waist is stable, and you breathe naturally.
1, keep your body upright: when squatting, keep your body upright, your head slightly upward, your eyes look straight ahead, and don't lower your head or raise your head. At the same time, the chin is slightly retracted to keep the neck in a natural state.
2. The toes are parallel to the ground: when squatting, the feet should be parallel to the ground, the heels should land first, and then gradually move forward to keep the toes parallel to the ground.
3, moderate knee flexion: when squatting, the knee should be bent to a 90-degree angle of the thigh, but do not over-bend, so as not to put pressure on the knee joint. At the same time, the knees should not be turned inward or outward.
4, waist stability: when squatting, the waist should be stable, do not swing from side to side. You can keep your waist stable by adjusting the position of your shoulders.
5. Natural Breathing: When squatting, keep breathing naturally and don't hold your breath. You can take a deep breath, the abdomen expands when inhaling and contracts when exhaling.