1 first, you need to find a flat place, then your feet are shoulder-width apart, and your toes are slightly outward, so stand up. Hands naturally hang down at your sides. Then, bend your knees slowly until your thighs are parallel or slightly lower than the ground. Remember, the knee should not exceed the position of the toe. At the same time, keep your back straight and don't lean forward.
2. During the squatting process, keep your abdomen tight and your back straight. Your center of gravity should be between the heel and the forefoot. When your thigh approaches a 90-degree angle, stand up slowly and return to the starting position. This process should be slow to avoid sudden movements leading to injuries.
3. Be sure to keep breathing smoothly when doing squatting. If you have difficulty breathing, then you may need to lower your knee height. In addition, if you have knee pain or other health problems, you may need to do so under the guidance of a doctor.
Safety precautions when squatting "ma bu" or horse stance just look are as follows:
1. Control the depth: In the initial stage, you can control the depth of the squat posture according to your flexibility and strength level. You can choose a shallow depth at first, and gradually increase the depth with gradual adaptation and strengthening. Avoid unnecessary pressure and burden caused by excessive squatting.
2. Breathe smoothly: Keeping a normal deep breath helps to provide enough oxygen and energy for muscles. Pay attention to take a deep breath when squatting, stabilize the breathing rhythm, and ensure blood circulation and muscle vitality.
3. Appropriate training: According to the individual's physical condition and training level, reasonably arrange the training intensity and times of squatting. Gradually increase the difficulty and intensity of training, but avoid overtraining to avoid muscle strain and joint pain.
4. Injury prevention: If you have any existing injuries or health problems, please consult a professional doctor or coach before squatting. Pay attention to body signals, such as pain, discomfort or abnormal feeling, and stop training in time to avoid possible injuries.