Preparation: Legs should be shoulder width apart, hands on both sides of your body, palms on your thighs, straighten your back and tighten your abdomen.
Kneel and squat during the action. Imagine that there is a stool behind your ass to sit on, and your elbow is against your knee (even your arm is raised horizontally parallel to the ground). Keep your knees below your toes, squat as much as possible, and pause for 5 seconds. Keep your arms straight and your back straight during the process, and control your body to squat slowly with the strength of your waist, abdomen and legs.
Restore the thigh and push it up hard to return to the preparatory action.
2 dumbbell squat standard action map Target exercise muscles: quadriceps femoris, biceps femoris, arm muscles, waist and abdomen muscles.
Prepare for action. Legs apart, shoulder width apart. Hold the dumbbell with both hands and hang down naturally. Straighten your back and tighten your abdomen.
Kneel and squat during the action. The action is similar to squat with bare hands, except that you hang dumbbells at your sides. When squatting to the maximum, stop for 5 seconds.
Restore the thigh and push hard, and restore to the preparatory action.
3 barbell target squat standard action diagram Exercise muscles: quadriceps femoris and pectoralis major.
When preparing for the action, your feet are splayed in a figure of eight, shoulder width apart. Hold the barbell with both hands, shoulder-width apart. Put the barbell on your hands, deltoid and collarbone.
During the exercise, the elbows of both hands are raised forward, the waist is straight, and the weight of barbell is lowered to the lowest position by the body support, so as to ensure that the knee joint does not exceed the toes during the exercise.
Note: From squatting to standing with weight, you can hold your breath in your chest until you are ready to move.
Restore the action, push the thigh hard and return to the preparation action.
Schematic diagram of squat after barbell target exercise: quadriceps femoris, biceps femoris and gluteus maximus.
Preparation: spread your feet in a figure of eight, shoulder width apart, hold the barbell with both hands, foot bath the trapezius muscle behind the neck, and let the barbell touch your body as much as possible.
During exercise, control dumbbells with both hands and tighten the waist and abdomen. No, slowly bend your knees and squat down to the maximum, not beyond your toes. Stop 1 sec.
Restore the action, push the thigh hard and return to the preparation action.