Several points to pay attention to when completing standard squat

Several points to pay attention to when completing standard squat

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Squatting is a relatively difficult fitness exercise. Squatting can really increase muscles, effectively improve body strength, and also consume body fat. It is very popular and loved by everyone. Squatting posture must be right. So how to complete the standard squatting?
1. The standard action preparation for the bare hands squat: the legs are opened at the same width as the shoulders, in the shape of an external figure eight, the hands are placed on the sides of the body, the palms are placed on the thighs, the back of the waist is straightened, and the abdomen is tightened. Action process: bend your knees and squat. Imagine that there is a stool behind your buttocks to sit on. Place your elbows on your knees (or even raise your arms flat and parallel to the ground). Keep your knees no more than your toes. Do your best to squat and stop for 5 seconds. During the process, keep the arms straight and the back straight, and control the body to squat slowly with the strength of the waist, abdomen and legs. Restore action: push the thigh upward to return to the preparation action.
2. The standard action preparation for dumbbell squat: open your legs with the same width as your shoulders, hold the dumbbell with both hands and hang it naturally, straighten your back and tighten your abdomen. Action process: squat with knees bent. The action is similar to squat with bare hands, except that the dumbbells are held by hands and placed on both sides of the body. When squatting to the maximum, stop for 5 seconds. Restore action: push the thigh up forcefully to restore to the preparatory action.
3. The standard action preparation for the deep squat before the barbell: the feet are splayed in an octagonal shape, the same width as the shoulder. The two hands are holding the barbell, the same width as the shoulder. Place the barbell on the hands, deltoid muscles and clavicle. Action process: raise both hands and elbows forward, straighten the waist, and squat down to the lowest position with the weight of the barbell. Ensure that the knee joint does not exceed the toe during the action process. Note: during the process of squatting to lifting, you can hold the gas in your chest until you recover to the preparation. Restore action: push the thigh up forcefully to restore to the preparatory action.
4. The standard action preparation for the deep squat after the barbell: the feet are splayed in an octagonal shape, the same width as the shoulders, the two hands hold the barbell, and the foot bath is on the trapezius muscle behind the neck, so that the barbell can contact the body as much as possible. Action process: control the dumbbell with both hands, tighten the waist and abdomen, bend the knee slowly and squat to the maximum. The knee joint should not exceed the toe, and stop for 1 second. Restore action: push the thigh up hard to return to the preparatory action.


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