Put the barbell behind your neck, grab the barbell with both hands, keep your body straight, look straight ahead, and your feet are shoulder width apart. Bend your knees and squat slowly until your thighs are parallel to the ground or slightly below your knees. After holding, the quadriceps femoris will contract hard, kick and stretch the knee until it recovers. Action rhythm: squat for 2 -3 seconds, stay still 1-2 seconds, squat for 2 seconds.

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.

Extended data

Exercise vital capacity:

The way to exercise legs is to exercise vital capacity and improve heart function. It can be said that the development of thigh muscles is directly proportional to vital capacity and heart function. The deeper you squat, the more vital capacity you need and the stronger your heart function. Obviously, the lung capacity of squatting is greater than that of squatting.

Weight-bearing squat and vertical squat require more vital capacity and stronger heart function than other squats (hard-pull dumbbell squat, hand-held barbell squat and oblique squat). Because the barbell is pressed vertically above the heart.

The main reason why pedaling is larger than squatting is that the vital capacity required by pedaling is small, which is about 1/2 of squatting, and the pressure on the heart is also small, so the pedaling amount is twice that of squatting. However, the knee joint moves a long distance when kicking, which affects the force on the thigh. When lying flat, the elbow joint moves a long distance, which affects the stress on the upper arm. So push-ups are similar to horizontal push-ups.

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