The main movements of the half squat include one-position half-squat, two-position half-squat, and five-position half-squat.
As we all know, squats are a commonly used exercise method for developing thigh muscles. During the squat process, the maximum force on the thigh is between 45 degrees and 120 degrees. From 45 degrees to 90 degrees, the gluteal muscles and biceps femoris are subject to the greatest stress, and from 90 degrees to 120 degrees, the quadriceps femoris are subject to the greatest stress. If it is greater than 120 degrees, the force on the thigh muscles will gradually decrease until there is no force (stand straight).
During the half-squat (45 degrees to 120 degrees), the gluteal and thigh muscles are always in a state of tension. Light, fast, and multiple half squats have a stronger stimulating effect on the thigh muscles. Compared with the deep squat, the weight of the half squat can be lighter, but the effect is more significant. Therefore, in terms of developing thigh muscles and gluteal muscles, half squats are better than deep squats.
In the early stage of calf training, the main focus is to keep the feet parallel to fully stimulate the muscles. Pay attention to a short pause at the highest point of the heel raise. When the muscles have a certain foundation, in addition to the training method of parallel feet, you can also add the training method of feet inside and outside to stimulate both sides of the calf muscles.
Weight-bearing half squats
Beginners must point their toes forward when doing weight-bearing half squats, and their knees cannot expand or bend inward. In later training, in order to improve the strength of each muscle group, the toes can be spread out into a figure eight or bent inwards.
Thigh training cannot be done every day. It is recommended to practice once every three days. Later, it can be increased to once every two days. If you feel that your legs are shaking uncontrollably after the exercise, congratulations on your training today. Very successful.