The standard action of squat.

1, back arched

Step 2 look straight ahead

3. The weight falls on the heel

4. Good depth-above or below the horizontal.

Step 5 hold your chest out

Step 6 tighten the middle of the body

Squat down with bare hands

Action essentials: spread your legs shoulder width apart, sit back slowly, lean forward slightly for 2 seconds, and then stand up slowly to complete 3-4 groups, each group 15-20.

Action self-check: Don't lean forward too much, and squat back as far as possible to achieve the exercise effect. You can put your hand on your shoulder, which will make it easier to do.

Action advantage: this action has obvious hip lifting effect, and at the same time, it can also exercise the muscles on the front side of the thigh and shape the perfect hip curve.

Load-bearing squat

Action essentials: Hold the dumbbell in your hand, keep your back straight, sit down on your ass, and keep your knees and toes in the same direction.

Sumo Squat 1

Action essentials: legs wide open, toes outward, hands and fingers crossed on the abdomen, keep the correct posture, then slowly move the waist down, and then slowly recover. Repeat 10 times.

Sumo Squat 2

Action essentials: put your hands on the back of your head, maintain a correct posture, slowly move down your waist, and then slowly recover after moving down your waist. Repeat 10 times.

Sumo Squat 3

Action essentials: Zhang Kaicheng Y-shaped arms, keep the correct posture, slowly move the waist down, and slowly recover. Repeat 10 times.

The wrong squat action can not only achieve the effect of thin buttocks, but also cause harm. Only when the action is in place can you get the effect of thin buttocks!