The key point of squatting is that toes and knees should move in the same direction.

Toes and knees should move in the same direction. The most natural way of knee joint movement is flexion and extension in a single plane, which needs to be combined with varus and rotation under special circumstances. Therefore, when doing squat exercises, we should keep the most natural and stable one-way flexion and extension as much as possible to prevent knee flexion and extension from varus or pronation.

The method of doing squat exercises

1, starting posture: legs apart, slightly wider than shoulders, standing naturally. The direction of the toes is basically an inverted figure, which is based on the direction of the second toe of the foot. When squatting, the direction of the knee should be on the extension line of the second toe, which is more natural and effortless.

2, squat posture: the correct posture should be from the beginning of the action to the end of the action, the trunk from the head to the waist should be stretched straight, and the hips should be lifted back.

3. End posture: Bend your knees until your thighs are parallel to the ground. When you squat completely, the pause can exercise your muscles best.

Types of squatting

1, excuse me

Lean your back and waist against the wall, or hold the railing with your hands, which can break down your body weight and make squat training easy. The time can be gradually extended from 1 minute to 5 minutes.

Step 2: squat

Place your feet on the ground and lift your heels off the ground. Bend your knees, sink your torso, and press your thighs against your calves. Squats are difficult, so don't be too reluctant when you practice for the first time. The time should be controlled within 30 seconds to 1 minute.

3. Bow and arrow squat

The left foot is on the ground and the right foot is in a squat state. When squatting, the body weight falls on the right foot, and the foot is changed every 30 seconds or so to change the stress on both feet.