Both legs and one leg can do squats. Squats with two legs are easier to exercise, and the intensity is smaller. Squats with one leg are stronger, but it also requires people's athletic ability, so if the muscle strength is not strong enough, don't exert yourself. To do this kind of exercise, certain conditions must be met.
How to do one-legged squat 1 1, the correct way to do one-legged squat. The action of squatting with one leg: stand up straight, stand with one leg, and lift the other leg forward, straighten or slightly bend. The raised foot is about the height of the thigh of the other leg, and the hands are extended to the chest. This is the starting position of the action. Bend the hips and knees that support the legs until the knees are almost 90 degrees, that is, the thighs are almost parallel to the ground. During this process, the raised leg should always be in the air. This is the lowest point of action. Pause for a while, then push yourself back to the starting position with one leg. During the movement, the back should always be straight, and the heels supporting the legs should never be lifted off the ground. This exercise is the first complete one-legged movement in the squat series. It is very important to overcome this movement, because it can greatly improve the balance ability of the bodybuilder, thus laying the foundation for the standard one-legged squat. Through this action, the bodybuilder can gradually master the skill of long-term unsupported leg off the ground. This is not easy because it requires very strong hip flexors, but most people's hip flexors are weak.
Since only one leg supports the body, this movement can better strengthen our leg strength. However, because the range of this movement is only half of normal, when practicing this movement, it is necessary to supplement it with a full-width movement-narrow squat or heavy squat. Training objectives: primary standard: 1 group, 5 times (each side) intermediate standard: 2 groups, each group 10 times (each side upgrade standard: 2 groups, each group 20 times (each side is slow and steady: it should not be a problem for bodybuilders who meet the upgrade standard of emphasizing squats. If you find that this action is still a challenge for you, use a smaller range of action first, and then gradually increase the depth of the squat with the development of physical fitness.
3. The benefits of one-legged squat
1, improve balance and coordination: after joining one-leg training, you can strengthen your balance ability. Whether you sprint or suddenly change direction, the forces generated by both sides of your body will be more similar; But when standing on one leg, more small muscle groups will be exercised, the stability of the body will be improved, and the risk of injury will be reduced. These benefits can't be obtained by the training of routine movements (leg squats).
2, more comprehensive stimulation of muscles: its benefits are not only that, single-leg training can promote muscle growth and develop better muscle strength than double-leg training, because single-leg action can stimulate more muscle fibers; If one day you do a one-legged squat and then do a traditional two-legged squat, you are likely to break your personal best record.
How to do a one-legged squat 2 1, just stand up on your right leg. Note: Your hands hold other objects only to help keep balance, not to help you stand up. In addition, don't lock your knees at the highest point of action. After you are exhausted, stand on your left leg and do this exercise.
2. Simple, find something (such as a low coffee table or chair, the higher it is, the easier it is), slowly squat down on one leg, sit on this thing, and then stand up with your legs. With the increase of strength, gradually reduce the height of the sitting thing until you can squat down to the end, and then stand up quickly on one leg. By that time, squatting on one leg will be a piece of cake for me.
3. When doing one-legged squat, you can also bend the raised leg to the back and squat until this leg touches the ground. When doing this action, you need to try your best to make your upper body lean forward and your arms straighten forward to help you keep your balance.
4. If you want to increase the difficulty, you can lift a heavy object to your chest with both hands to do this exercise, such as a kettle and a schoolbag with stones. As long as you use your imagination, this magical exercise will become stronger and stronger, and it will never end.
5, you can grab a leg and do a one-legged squat like stretching your thigh, which will further increase the difficulty and improve your sense of balance. The specific method is: lift the calf of one leg backward until the foot is directly behind the hip, and grasp the instep with your hand so that the knee of this leg points directly to the ground. Now, squat slowly on one leg until the raised leg touches the ground (if it is not on the carpet, put a towel on the ground).