What are the benefits of squatting?

Squat is the connection of leg flexion and extension, which exercises the muscles of thigh, calf and ankle, enhances the elasticity of achilles tendon and the flexibility of ligament, and makes the action with squat more stable. It is a common action of take-off and landing.

First, practice:

1. Frontal Squat: Frontal posture, knees facing toe direction, upper body standing upright, squatting. The maximum limit of not standing on tiptoe is half squat, and standing on tiptoe until the hips are close to the heels is full squat. When recovering, the heel gradually falls to the ground, and slowly straightens after half squatting. Open a toe.

2. One squat: align your knees with your toes, squat vertically and coherently, squat to the maximum, and don't stand on tiptoe. Continue to squat, forcing the heel to lift slightly. When the hip is close to the heel of the leg, it is a full squat. When squatting straight up, press the heel to half squat, and straighten your legs and feet.

3. two squats: wipe it to two places at the same time, and do the same. You can't stand on your heels when you squat. When one side is in two positions, the center of gravity moves to the main leg, the strength leg rubs to one side, and the heel is pressed into two positions. When retracting, push the instep upward, touch the ground with your toes, shift the center of gravity to the main leg, and then wipe another one. If you continue to do five squats, you can directly harvest five.

4. Five Squats: Two people will do the same squat when wiping the top five, and they will do the same action when changing the position of their feet.

5. Standing on tiptoe: Stand one person, with the upper body upright, knees straight, heels pulled off the ground, and the instep propped up to the maximum. Five toes on the ground. When landing, push the heel forward and slowly put it down to a position in a controlled way.