Getting started with squats: 6 steps to learn squats!

Getting started with squats: 6 steps to learn squats!

　　Squats are a very good fitness exercise! They can exercise the muscles of the whole body well. If girls want to practice buttocks, they must do squats.

　　But seemingly simple squats are not easy to master! Many people have problems during the squat!

　　How to do a standard squat! You need to do step by step!

　　Squat disassembly: 6 steps to learn squats!

　　Squats are a full-body squat, but the main It is done by the coordinated movement of the three joints of the lower limbs. The difficulty lies in the fact that it must be coordinated, otherwise the three joints will not be able to share the stress with each other. Not only will the training not be improved, but it is also more likely to be injured.

　　The first step: stretch the hips to improve flexibility and make your squats more in place.

　　1. The left (right) knee is close to the right chest, and the body turns to the left

　　2. The left (right) pod is on the right leg and thigh

　　3. Strengthen the stretching feeling, and you can tiptoe on the right (left) foot

                                                                                                                                                                 Illustration: 1. The knee is close to the right (left) side of the chest 2. Bend forward and turn to the left (right).

　　Step 2: Use a chair to limit the movement of the part below the knee, and practice using the hips to control hip movement.

　　Goal: Learn to sit backwards (hip flexion and extension)

　　Key points: The toes are facing forward, the front side of the calf or knees are pressed against the edge of the chair, keep them still throughout the whole process. When leaning over, the buttocks are straightened at all times, and the hips are always straightened, and the hips will feel forceful, and the back of the thighs will feel stretched

　　The third step: half-squat on the chair

　　Full The hips are displaced forward and backward to control hip movements and touch the chair

　　Step 4: Half-squat

　　　Removing the restrictions of the chair, and relying on the hips to control hip movements. Reduce the previous movements by relying on your own feelings, and increase the amplitude at the same time.

　　Step 5: Continue to increase the amplitude of the squat, touch the knee with your elbow to control the squat movements.

　　Step 6: Standard squats, connect, the body falls freely, pay attention to the movement control! Stay stable

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