Action essentials:

Preparation: Keep your legs shoulder-width apart, keep your back straight, look forward and keep your arms straight.

Squat: take a deep breath and inhale, and kneel down slowly until your thighs are parallel to the ground and your back is always straight.

Get up: While taking a deep breath, get up slowly and keep your back straight until you can move.

Action self-check:

Don't lean forward too much, but squat back as far as possible to have an exercise effect. Hands can be crossed on your shoulders. This will make it easier to do the action.

Body shaping advantages:

The effect of this action is very obvious, and it can also exercise the muscles of the front thigh. Women who want to shape the perfect hip curve should pay attention to practice.

Precautions:

1, if you want to get more exercise on the inner thigh, then widen the distance between your feet; If you want to get more exercise on the outside of your thighs, reduce the distance between your feet.

2. After kneeling, don't exceed your toes, so as not to wear your knees.

3. It is suggested to squat about 50 times every two days and divide into three groups, one group 15~20 times. You can have a short rest between groups, but it is not advisable to have a long rest.

Squat has many advantages and must be done to improve health and physique.

First, the most effective action to improve the whole body strength

People call squat "the king of strength training", which is very simple. Squats use the largest muscle group. If we consider the supporting role again, almost all skeletal muscles are involved in the force. Scientists have measured the work done by many sports with the same weight. Squat does the most work, nearly twice as much as hard pull and five times as much as bench press, and squat can use more weight than hard pull and much more than bench press. Therefore, the effect of squat on the overall strength growth is much higher than other movements.

Second, the most effective action to increase the muscles of the whole body

Squat is a compound action of two joints, and the human body secretes the most growth hormone in the process of squat, so heavy squat can not only promote the growth of leg muscles, but also promote the growth of whole body muscles. In addition, compared with other sports, doing more squats can not only improve muscle circumference, but also increase muscle density, that is, make muscles feel more powerful.

Third, the most effective action to improve explosive power

Explosive power is the ability to explode as much power as possible in the shortest time. The focus of explosive force training is heavy weight, fast power, as much muscle coordination as possible and good nerve adjustment ability. Squat meets the above four conditions, especially the last point, which makes many practitioners feel particularly tired in squat training, but it is this feeling that exercises good nerve regulation ability. Squat is the first choice for explosive training.

Fourth, the most effective action to improve the jumping ability

There are many ways to train jumping ability. It is also feasible to practice bouncing at a certain stage without strength at all. But to achieve strong jumping ability, you must practice squat well. Squat exercises the strength of quadriceps, biceps femoris, buttocks and calves in all directions, which is more efficient than the simple bouncing exercise, and is a necessary exercise for professional athletes such as track and field, basketball and volleyball.

5. Effective actions to strengthen cardiopulmonary function

Generally speaking, anaerobic training has little effect on cardiopulmonary function. But squat is considered as an action to strengthen the heart. It is not a bad thing to have shortness of breath, asthma or even dizziness when practicing squats. With the gradual progress of exercise, the cardiopulmonary function will also be strengthened. Of course, improving the heart and lungs mainly depends on aerobic.

Sixth, effective actions to improve sexual function.

Squat is recognized as the best auxiliary action in strength training. The reason is also very simple, and it is the most effective for promoting androgen secretion. I think many people have personal experience of this, so I won't say much.

Seven, one of the two most practical actions in daily work.

In daily manual labor, the most common way to carry heavy objects is to shoulder them, that is, squat down and pull them hard. So these two are also the oldest strength training moves.

Eight, the most important auxiliary training project in sports.

In sports, as long as you think of physical strength, the first thing that comes to mind is definitely squat. There is no exercise that does not require strength at all, so there is no exercise that never practices squats. Don't practice all other movements.

IX. Effective actions to prevent aging

People's legs get old first. They are all elderly people, and they can't squat. They can easily squat 200 pounds, which is far from the quality of life.