Backward step squat teaching! Backward step lunge backward step squat

Lung archery is a lower limb movement that is closely related to our daily life, with simple operation and high training efficiency.

All the movements related to going up and down stairs (or buses), squatting down and tying shoelaces, crossing obstacles, etc., all have many similarities with the posture of Lung archery.

The seemingly simple and natural processes of lifting legs, stepping out, lowering the soles of feet, and squatting at the hind legs, actually start almost all the leg muscles.

Add You have to maintain the center of gravity in the center (focus on the core muscles) to avoid excessive shaking or tilting forward and backward.

So in addition to stimulating the muscle groups such as bipolar, quadrilateral, gluteus maximus, calf, etc., it also has certain benefits for exercising the core strength, assisting the stability of the torso and balance movements.

There are many changes in the squat, forward, backward, left, right, etc. Today, let's learn together: Backward arrows Step squat

Action teaching!

Initial movement: It is recommended to face the mirror and hold dumbbells in both hands (novices can put their hands in their waists to avoid weight). Put your hands on your hips, tighten your abdomen, and shoulder-width with your feet

1. Take one step back with one foot (the distance between the step is about a larger step than when you walk), and then squat.

2. Try to keep the torso and center of gravity in the middle position, keep your body neutral, that is, don’t lean forward Or lean back, try not to kneel down.

3. Use the strength of the hind feet and core to push the body and front feet back to the starting position and change sides.

Note:

1. When performing the movement, you are still "comfortable, natural, relaxed, and not deliberately able to feel the normal force of your legs".

2. Keep your knees always facing the toes! Do not move forward!

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