1, Squat has many benefits. It is the best action in all muscle training, which can exercise about 70% of the muscles of the human body and is the most valuable action. Strength training is an effective means to get rid of sub-health, while women are an effective means to improve muscle shape, beautify figure and reduce fat. Squats with bare hands are only suitable for patients who are warm-up and have weak physical recovery.

2. The main purpose of freehand squat is to practice standard movements and joint flexibility. Inhale steadily when squatting, and exhale when rising. Generally 10 to 20 people work in groups, and do 3 to 5 groups at intervals of 2 to 3 minutes. Remember to stretch after practice to relieve muscle pain the next day.

After the first training, you should practice every 3 to 4 days to give your body time to adapt. After 2-3 weeks, once you get used to it, you can practice it every 2 days, because squatting with your hands won't be exhausted at all, and you can even practice it every day (72 hours apart). After the second month, you can choose to stop at the lowest point of the squat for 2 to 5 seconds and perform intermittent squats. After the third month, after the movements are completely standardized, the value of squat with bare hands is very low.

In fact, squatting with bare hands can be done every day after the body adapts (usually half a month to a month). Squats with bare hands are hard to exhaust. Doing more is actually practicing endurance, and it is difficult to increase muscle tolerance. Lower limb muscles and blood vessels account for half of the body, and also exercise muscle endurance and oxygen carrying capacity of blood. Lower limb strength is the basis of human strength and health.