Prisoner Fitness - The True Book of Power (Chapter 6, Part 4)

In the next few days today, the editor will bring nine movements about Prisoner Fitness - Zhenge's Power Book Chapter 6. I hope it will be helpful to everyone.

　　　　　　　　Prison Fitness - Zhenge's Power Book (Chapter 6, Part 3) Squats in the first and second styles

　　　The third style supports the squat

　　　　Movement

　　　Stand upright, spread your feet apart, shoulder-width or slightly wider. The arms are out obliquely below, and your hands are placed on a stable object slightly higher than your thighs. The desk, high stool or back of the chair can be used. This is the starting position of the movement (Figure 25). Bend the hips and knees, slowly lower the body, and keep the back as straight as possible until the back of the thighs are close to the calf and cannot squat lower. This is the lowest point of the movement (Figure 26). Pause for a while, and then stand up mainly by the legs. Come. In order to share part of the pressure on the legs, especially at the lowest point, you need to borrow part of the strength of the arm by pressing down the object in front of you. The arms should be straightened as much as possible, and do not lift the heels off the ground during the entire movement.

Analysis The support squat is the last move before the semi-squat. It is an ideal transition between the folding knife squat (the legs bear most of the body weight) and the semi-squat (the legs bear all the body weight). Support squats can further strengthen the flexibility and strength of the lower limbs and exercise the muscles, legs, ligaments and soft tissues of the knees. It can make your squat movements more standard, and exercise your ability to use only muscle strength rather than inertia to push the body from the lowest point.

Training objectives

· Primary standards: 1 Group, 10 times

　　　　　　　　　　　Intermediate standard: 2 groups, 15 times each

　　　　　Upgrade standard: 3 groups. 30 times each

　　　　Step and steady

　　The method is very simple to fine-tune the leg strength required for this exercise. To make this exercise easier for the lower body, just use more of the upper body's strength. As you feel more and more relaxed at the lowest point of the movement, you can gradually reduce the use of arm strength during the process of getting up.

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