Stand up, hold your head high, keep your upper body straight and lean forward slightly; Feet are shoulder width apart, not hunched, feet are parallel, and toes are straight forward; Squat down slowly, and the upper limbs are slightly inclined, not exceeding 40 degrees, otherwise it will cause damage to the lumbar spine until the included angle between thighs and calves is less than 90 degrees, but don't be persistent and relax, just about 70-80 degrees.
Stand still for 1-2 seconds, then kick and stretch your knees until you stand straight. When squatting, the knee joint should try not to exceed the toes; Keep the knee joint always forward, in the same direction as the toes, and don't bend or shake; When exerting force, let the hips exert force first, and keep the whole process at a constant speed, not too fast.
Get down. When you are ready, take a deep breath, bend your knees slowly and control your squat. When squatting, the knee joint is in the same direction as the toe, and the thigh is parallel to the ground or slightly lower than the knee. If the hip falls to the ankle joint, the squat is too low and unnecessary, which is easy to cause joint injuries such as knees and ankles. The speed of squatting should not be too fast. We should master the rhythm, at least the speed of squatting should not be faster than the speed of squatting.
Because there is an obvious time effect after muscle stretching, the longer the time, the more muscle strength decreases and the less muscle strength decreases. Therefore, the weight that a weightlifter can lift immediately after squatting may not be lifted after a long pause after squatting. The reason is that he immediately squatted down and stretched with gluteal muscles and quadriceps femoris, which increased muscle elasticity and enhanced muscle strength.