A standard squat is like this:
When squatting, you need your toes to look straight ahead, and your knees are in the same direction as your toes.
The buttocks need to be kept in the middle position, the abdomen needs to be slightly retracted, and the lower forehead needs to be slightly retracted.
Viewed from the side, the waist should be on the same parallel line as the shoulder width.
Why do you insist on squat?
Squat will have great benefits for us to lose weight and burn fat, which can promote the consumption of body calories, drive the growth of muscle groups, reduce muscle loss and help you shape beautiful hip lines.
Squat is a sport that can be used by many joints. When doing squats, you can exercise the muscles of quadriceps femoris and gluteus maximus, and you also need to use the linkage of muscle groups in many parts of the body.
How do novices do squat exercises?
In the initial stage of squat, you don't need to bear the weight first. Beginners start from 15-20 and perform 3-4 groups at a time. Gradually increase the number and frequency of squats every other cycle.
In a certain period of time, barbells can be added to improve exercise intensity. When doing weight-bearing squats, at this time, the bones of the body need to participate in this process to complete the training, and they can also exercise the strength of the bones and make them strong.
Squats can also help you improve your heart strength. With better and better training, you can improve the phenomenon of shortness of breath or even dizziness in the initial practice, and the heart and other organs are constantly strengthened.
And this is just a little benefit of insisting on squat harvest, and there are many benefits. For example, squats can help women shape perfect figure lines, and by exercising biceps femoris, the hips become more and more warped and the leg lines are elongated. After squat exercise, you can improve your metabolic ability and achieve the effect of reducing fat and slimming.
However, sports certainly have advantages and disadvantages. When squatting, the weight of the whole body is pressed on the knees and legs, which will have a great influence on the knees and buttocks.
Therefore, an appropriate squat method is very important. When you are a novice, it is not recommended to have too many times and times. Five groups a day, each group 10- 15, with an interval of 60s-90s. When the training time increases, you can gradually increase the number of times and times.
When doing squats, you must always pay attention to your physical condition. Some beginners do it too hard at first, which will lead to dizziness and other adverse reactions!