Beginners should practice about 30 squats at a time, and fitness veterans should practice squats according to their own abilities. It is recommended not to exceed 100. The most important thing in squat practice is to master the correct movements. It is one of the best fat-reducing exercises, but if it is not done correctly, it will become one of the most harmful exercises.

1, a novice squat is only about 30. If you don't have the habit of fitness, it is not recommended to do too many squats for the first time, and the number of squats can be controlled at about 30. But you can do it once in the morning and once in the evening. You can know the main force parts by touching the squat for the first time. It is best to confirm your posture in front of the mirror when practicing. Beginners can start by practicing semi-squat and sofa squat. Never practice weight-bearing training such as barbell squat from the beginning, which will only aggravate the possibility of physical injury.

2. Fitness veterans practice squats according to their own abilities. Even fitness veterans who have confidence in leg and hip strength are not recommended to squat more than 100 times a day. Lack of special training for thigh strength and buttocks, too much training at one time may lead to muscle soreness. In addition, blindly pursuing "squatting low" will increase the burden on the knee joint. It is not recommended to squat too low, and the hips are slightly lower than the knees. In addition, even if you exercise regularly, don't squat blindly with heavy loads. Squat must master the correct posture and the correct way of exerting force on legs and lower limbs. It is suggested to squat scientifically under the guidance of a fitness instructor. Each group should give themselves a rest time of not less than 30 seconds after practice.

3, do squats, pay attention to the standard of action, the most important thing to practice squats must be right, otherwise it will not achieve the effect, let alone the opposite effect. Squat standard posture: side: the calf is parallel to the upper body, the thigh is parallel to the ground or lower, and the back is straight. Front: Feet are shoulder width apart, toes and knees are facing the same direction. Force: the calf, the front and rear sides of the thigh, the buttocks and the back are simultaneously exerted. Other: vertical movement of head and shoulders. Do not buckle your knees, do not squat "deeply", do not hunch over, and do not practice without changing the distance between your legs.