Step squat - Quadriceps exercise method (III)

The Lunget is somewhat similar to the leg split squat, but it is a little more complicated. It has an extra step movement, and the exercise effect is basically similar. It is also a comprehensive exercise. The barbell can be used as a barbell.

　　Target training area: mainly quadriceps, which also has an exercise effect on the gluteus maximus, biceps femurs and calf muscles.

　　Everything tips:

　　1. Hold a dumbbell with both hands, naturally straighten the arms and hang on the side of the body or shoulder barbell, hold the dumbbell with both hands bend the elbows on the shoulder, open the two feet to the hip width, look forward to the front, straighten the chest and tighten the abdomen.

　　2. Take one step forward to squat to make the knee and ankle joint on the same perpendicular line, and extend the other leg backward, and the weight is evenly distributed on both legs. Heavily hold the hips and hind legs, squat until the knees are close to the ground, and then pause to restore the original path.

　　Precautions:

　　1. Always keep the upper body straight and the center of gravity vertically down. The body cannot lean back or lean forward. When squatting vertically, the front legs are vertically on the ground, and the knees should not exceed the toes.

　　2. The function of squatting is also reflected in the muscle exercise used to maintain the balance of the body when doing this movement. Therefore, the initial imbalance of the body is the entry point of exercise, and attention should be paid to it.

　　3. The span should not be too small to avoid unstable center of gravity and limited leg movements and not getting exercise; when the span is large, the hind legs should be kept as straight as possible during squatting; when the span is small, the knees of the front legs should be kept straight as much as possible. The cover can rush forward.

　　4. During the step squat, the focus of the muscles exercised by different spans on both legs is different. The larger the span, the more heavy the quadriceps, biceps and gluteus maximus, and the smaller the span, the more concentrated the quadriceps.

　　5. Other similar movements:

　　(1) Step squat (farmer walking): bear or do weightlessness, do step squats with the two feet moving forward alternately. Each step requires a complete step squat process. Generally, you must wait until your legs are straightened before you can move the center of gravity to move your legs into the next step. This exercise is actually continuous step squats.

(2) Backstage squat: