Introduction, Squats are a common movement in daily life, and can greatly improve our quality of life.

The squat is a universally recognized excellent exercise, but it is not easy to perform. Why is this simple exercise so difficult? You have to experience it to understand. For example, muscle soreness, the sound of the knee creaking, and even temporary difficulty walking. There are also injuries caused by blind and monotonous exercises, knee problems, and body shape changes. There are also cases where there is no effect.

Yan Lin has experienced some training, and these problems are likely to occur during squat training.

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So simple and convenient, and a highly effective fitness exercise – squatting, how to master it properly to make our training smooth and easy, deserves to be thought about.

Based on standing with feet apart, use leaning against the wall squat as auxiliary regulation, and squat as the main line, pre-warm up and stretch before exercise cannot be ignored. Enrich squat training content – born out of it, we are not in a standard action assessment, we are in fitness.

Regular squat posture

Squat is a good fitness exercise.

In modern life, physical labor is becoming less and less, and leg strength is declining, which affects the activity of the limbs. Not only is physical labor reduced, but the pace of life is faster, and people's demand for fitness is simple, efficient, and practical. Squats are just right.

Derived from simplicity and familiarity, derived from familiarity and love. We are all familiar with the action of squatting, although we sigh that time cannot be stopped and are forced by our bodies to age, but we rarely think that this simple daily action can also exercise – we have to squat when going to the toilet, right?

• Squats mainly exercise the two major muscle groups of the lower limbs,
• Quadriceps and buttocks – gluteus maximusThese two major muscles contract and stretch to complete the squat action. The upper body posture is important. The principle of standing with feet apart is to keep the upper body upright, but there is no emphasis on this in the squat itself. We can only see that the spine is kept straight, so some people lean forward, and we can analyze that standing with feet apart and leaning against the wall are both in the center of the pelvis, and we can flip the pelvis during squat, presumably to practice the gluteus maximus or to stretch the gluteus maximus and activate the gluteus maximus. If it is a pelvic flip to maintain the center of gravity, then we don’t need to do this, right? So I focus on keeping the center of the pelvis upright.Leg muscles
• When squatting, the feet exert force to step down, the entire lower limb actively exerts force, the muscles are tense, and the antagonistic muscles such as the hamstring are stretched. Especially the gluteus maximus, it should deeply experience the contraction process, and play a role in maintaining the stability of the upper body.
• The movement should have a rhythmic feeling, start slowly, experience the muscle force, and then increase the frequency slightly.
• If the goal is muscle gain and fat loss, you can choose a higher intensity. 30 reps per set, 3-5 sets to train, initial training experience, reduce the number of reps and sets in each set, and gradually increase the intensity.
• Finally, two points to emphasize are, the center of gravity should be stable, always in the middle of the feet, not drifting between the feet and heels; before exercising, you must warm up and stretch, and after exercising, you must stretch and adjust.

Squat pre-warm up and stretch

We have surveyed standing with feet apart, leaning against the wall squat, and squat.

Compared to standing with feet apart and leaning against the wall squat,

• Squat is more interesting and not boring
• But it is in the process of exercising to maintain the stability of the body, balance and stability.
• The body's center of gravity exists in the state of movement and change, which requires rebuilding the balance.
• Squat training makes our legs stronger, admired by others.
• We suggest that when you first try squat training, it is best to refer to the principles and methods of standing with feet apart and leaning against the wall squat, and practice and experience, initially it is better to do leaning against the wall squat, less squat, and gradually increase the intensity. Reduce the amount of stimulation given to the body during training, otherwise it will affect normal work and life.

I am a farmer uncle who loves sports – Yan Lin, thank you for reading, I would like to criticize and correct you, let's work together to fitness and share a quality life.

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