What kinds of postures are there in squat? Squat is one of the most common exercises. Correct squats can help us play a good exercise role, so many people usually do squats in their spare time. Here are a few poses to share with you.

What kinds of postures are there in squat? 1 1, squat with bare hands.

First, separate your feet so that the distance between them is slightly wider than your shoulders. Keep your arms straight in front of your body and don't bend your back.

Then, try to keep your upper body upright, bend your legs, and let your body squat. When squatting, your upper body leans forward slightly.

Finally, when the thigh is parallel to the ground, stop moving, pause for 1 second and then get up.

Suggestion: Do 12 ~ 15 times for each movement, with 3 ~ 5 groups each time.

2, goblet squat

First, prepare a weight-bearing dumbbell, hold the dumbbell on your chest with your hands and your legs off your shoulders.

Then, don't shake the whole upper body, bend your legs and squat down, and lean forward slightly.

Finally, when the thigh is perpendicular to the ground, get up and restore.

Suggestion: Do 12 ~ 15 times for each movement, with 3 ~ 5 groups each time.

3, barbell squat

First, prepare a barbell with proper weight, put the barbell above your shoulders, and keep your legs shoulder width apart.

Then, keep the barbell body and upper body stable, bend your legs and squat down.

Finally, when the thigh is flat with the ground, get up and restore.

Suggestion: Do 12 ~ 15 times for each movement, with 3 ~ 5 groups each time.

What are the squat postures? 2 The correct posture of squat.

1, Prepare for Squat: First of all, when preparing for the action, remember to hold your head high, spread your legs apart, keep your feet parallel to shoulder width, keep your neck and head stable, straighten your arms forward and adjust your breathing rhythm.

2. When squatting: Then take a deep breath when squatting, slowly bend your knees, keep your thighs parallel to the ground, keep your knees from exceeding your toes, and keep your back straight.

3. Get ready to get up: Finally, get up slowly while taking a deep breath, straighten your back and return to the prepared action.

Precautions for squat

1. Increasing the distance between feet can exercise more muscles in the inner thigh and buttocks, and reducing the distance between feet can exercise more muscles in the outer thigh.

2, when squatting, the hips should be forced first, and the speed should not be too fast. In order to avoid the wear and tear of the knee joint, don't let the knee exceed the toes after squatting.

In order to avoid cervical spine and waist injuries, we should keep our backs straight or lean forward slightly during exercise.

4. Take your time when doing squat training. When practicing squats, be sure to be as standard as possible, and don't rush for success. It is ineffective to lower the standard only by quantity.

5. During training, it is necessary to control the rest time of each group of movements, which can be controlled between 40 and 60 seconds according to each person's own situation.

6. When carrying out weight-bearing squat training, don't let the negative focus of barbells focus on joints or bones, but focus on more flexible muscles, appropriately increase the contact surface between barbells and shoulders, and improve endurance.

The advantage of squatting

1, Squats can exercise the muscles of legs and buttocks, as well as the strength of bones.

2. Squat can increase muscle size and increase muscle density.

3. Often practicing squats can not only improve the phenomenon of shortness of breath and dizziness, but also strengthen the cardiopulmonary function and improve the heart function.

4. Long-term squat exercise can slow down people's aging.

5, squat exercise can not only lengthen the leg lines, but also promote the body's metabolism and achieve the effect of muscle gain and slimming.

What are the squat postures? 3. The essentials of weight-bearing squat.

1. Before you start, put two flat chairs at shoulder width. Stand on a flat chair and wrap the weight belt around your waist. The weight of the load belt should be the weight that you feel comfortable with. Make sure your toes are facing out.

2. Once you stand up straight, the weight of your body is suspended between your legs and your arms are fully extended. This is the starting position of the action.

3. At the beginning, keep a straight posture, bend your knees and head straight ahead. Continue to descend until the angle between thigh and calf is slightly less than 90 degrees (at this time, the thigh is slightly lower than the position parallel to the ground).

Inhale when doing this part of the action. Tip: When doing this exercise, if the movements are standard, the front side of the knee should be in a straight line with the toes and perpendicular to the ground. If your knees exceed this imaginary line (that is, your knees exceed your toes), then you put too much pressure on your knees, and the movements of this exercise are not standard.

4. Stand upright again, apply force on the flat-bottomed chair with the metatarsal bone of the forefoot, straighten your legs again and return to the starting position. Exhale when doing this part of the action.

Benefits of weight-bearing squat

1, 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 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.

2. 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.

3. 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.

4. 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. Strong 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.