The essentials of squatting are as follows:
The essentials of squatting are that the toes and knee joints move in the same direction.
Toes and knee joints should move in the same direction. The most natural way of moving the knee joint is flexion and extension in a single plane. In special cases, it is necessary to add inversion and rotation. Therefore, when performing squat exercises, it is necessary to maintain the most natural and stable one-way flexion and extension as much as possible, and to prevent squatting flexion and extension of the knee joint from being accompanied by internal and external rotation or internal and external rotation.
How to do squats
1. Starting position: Separate your legs, slightly wider than shoulder width, and stand naturally. The direction of the toes is basically an inverted figure eight, based on the direction of the second toe of the foot. When squatting, the direction of the knee should be on the extension line of the second toe, which makes it more natural and less strenuous.
2. Squatting posture: The correct posture should be from the beginning to the end of the movement. The torso from the head to the waist should always remain straight and extended, and the buttocks should be raised behind you.
3. Ending position: Bend your knees until your thighs are parallel to the ground. Pausing segments during a full squat works the best muscles.
Types of squats
1. Squats with borrowed objects
Use your back or waist to lean against the wall, or hold the railing with your hands to break down the body The weight makes squat training easy to perform, and the time can be gradually extended from 1 minute to 5 minutes.
2. Squat on tiptoes
The front soles of both feet touch the ground and the heels are lifted off the ground. Bend your knees, lower your torso, and press your thighs tightly against your calves. Tip squat has a certain degree of difficulty. Don't be too forced when practicing it for the first time. Control the time to 30 seconds to 1 minute.
3. Bow and Arrow Squat
Place your left foot on the ground and your right foot in a tiptoe squatting position. When squatting, place your body weight on your right foot. Switch your left and right feet every 30 seconds to change the situation. The stress on both feet.