Squat training method Squat training method, squat is the simplest but fastest in slimming exercise. Squat can not only promote blood circulation, but also help burn fat and shape curves. However, the correct exercise method is very important. The following are some training methods I have compiled about squats, hoping to be useful to everyone. Squat training method 1 1, face wall squat method The knee joint bears the most weight, and it bears more weight when squatting. Therefore, in the process of practice, using the wall to keep the knee from exceeding the toes can protect the knee joint with complex and exquisite structure from damage. Standing on the wall, put your hands down naturally, spread your feet shoulder width, and press your toes against the wall. Keep your back straight, inhale and squat slowly, shift your center of gravity back, and master the feeling of sitting back. First move your hips and hips, then bend your knees. Keep your waist upright and relaxed, squat to an acceptable level, and stop 1-3 seconds. Exhale when you get up, pull up from your head and stand up straight. In this way, beginners can practice 3-5 times a day, and then gradually increase the number according to their physical condition. At first, my legs were weak and my toes were too close to the wall. When you squat and lean back, your center of gravity may be unstable and you may fall. Therefore, it is recommended to keep your toes away from the wall first, and then go forward when your leg strength is good. 2. The chair squat method is suitable for leg weakness, knee injury, or inability to grasp the center of gravity, and it is very safe to prepare a strong box or chair with the same height as the heel to knee. Stand with your feet shoulder width apart, put the box behind your back, and gently press the box behind your calves and knees. Focus on your hips, straighten your back, sit slowly, and focus on your heels. Stop when the back of the knee touches the edge of the box and the hip moves back to the upper position of the box. Don't sit down. Hold this position 1-3 seconds. Go back to the standing position and stand up straight by the strength of your thighs. In this way, beginners can practice 3-5 times a day, and then gradually increase the number according to their physical condition. 3, natural squat method naturally stand, feet open shoulder width or toes slightly outward (can exercise the inner thigh muscles), knees and toes in the same direction, inhale squat, hands can be raised forward to maintain balance. Hips and hips are backward, and the center of gravity is stable on the heel, which will naturally drive the knee joint to bend and squat until the thigh is parallel to the ground. Hold this position 1-3 seconds. Exhale when you are ready to get up, feel the strength of raising your head, and cooperate with the elastic force of pushing up your hips to restore your upright posture. In this way, beginners can practice 3-5 times a day, and then gradually increase the number according to their physical condition. Efficacy: Squat helps to increase leg endurance, tighten waist and abdomen, improve cardiopulmonary function, make the whole person light and flexible, and has the function of shaping and correcting posture. Squat training method 2 Squat is not only to train the stretching exercise of leg muscles, but also to train the strength of leg and hip muscles, which can strengthen the strength of leg and hip muscles and help stabilize the joints of the lower body. However, doing a squat is equivalent to doing dozens of abdominal exercises. Squatting is a common action in our daily life, such as moving things, tying shoelaces and squatting in the toilet. It can not only increase the muscle mass of our body, but also improve many cardiovascular systems, which is more significant for weight loss. 1, Basic Squat Step 1: The distance between the feet is slightly wider than the hips, the toes are slightly outward, and the back is kept straight. Step 2: When squatting, don't let your knees exceed your toes, center your hips backwards, and put your fists on your chest. (Do 10 group) 2. Ballet Squat Step 1: Feet are wider than shoulders, toes are outward, and back is straight. Step 2: When squatting, put your hips back and your fists on your chest. (Do 10 group) 3. Squat+Side Leg Lift Step 1: Take a squat posture and put your fist on your chest. Step 2: When you get up, open your left foot to the left and then squat down. Step 3: When you get up, straighten your right foot and open it. (One group on both sides, do 10 group) 4. Step of circle squat 1: open your feet shoulder width and put your fists on your chest. Step 2: Start clockwise and turn your hips to the right and squat. Step 3: When you get up, turn your hips to the left, then turn left and squat down to the right. (both sides are a group, making 10 group) 5. Squat+leg lift step 1: open your feet shoulder width and put your fists on your chest. Step 2: when squatting, keep your abdomen tight. After getting up, straighten your left foot backwards. Step 3: Squat down again and straighten your right foot backwards when you get up. (One group on both sides, do 10 group) 6. Step of Squatting Gently 1: Spread your feet wider than your shoulders and put your fist on your chest. Step 2: When squatting, keep your abdomen tight and squat three times. (Do 10 group) 7. Step 1 side squat: spread your feet wider than your shoulders and put your fist on your chest. Step 2: Take a big step to the left with your left foot, and then squat. Step 2: Return your left foot to the origin, change your right foot, take a big step to the right, and then squat down. (both sides are a group, making 10 group) 8. Squat+leg lift and circle step 1: open your feet shoulder width, put your fists on your chest and squat. Step 2: After squatting, raise your left foot to my left and draw a circle, then squat down. Step 3: When you get up, lift your right foot to the right and draw a circle. (two sides are a group, making 10 group)