Squat, a bodyweight movement suitable for new and veterans, have you done the standard? If you want to achieve a good exercise effect, you need to master the movement norms in order to reduce the chance of injury and stimulate more effectively.
Let's take a look at the standard of squats:
1. Maintain a wide standing posture, the direction of the knees needs to be consistent with the direction of the toes, and do not buckle inward.
2. Keep your balance when squatting, and don't exceed the knees above the toes.
3. Keep the hip joint stable, and the pelvis should not lean forward or backward.
4. When falling, when your hips are at the same height as your knees, pause and then slowly resume your standing posture.
5. The posture of the arms can be crossed at the waist, or holding the head or straightening the palms of the hands.
6. Novices can make a group of 20 for 4-5 groups. After a period of time, the strength level has increased, and then slowly increase the number of units or sets for training.
The editor has been training for half a year of squat, and I will talk about the perception of squat:
1. There is obvious delayed muscle soreness on the second day after the first squat, and it is difficult to walk, and it takes a few days of rest to recover, and then the second squat training.
After a period of time, the muscles will gradually adapt to the training intensity, and the muscle soreness will slowly decrease or even disappear, and you can increase the training intensity or training volume at this time.
2. After each squat training, the lower limbs will feel the blood boiling, the body is heating, the blood circulation is significantly accelerated, and the muscles are also stimulated to a certain extent.
Keep squats 3-4 times a week, and after half a year, what benefits will you reap?
1. After squatting for half a year, I obviously felt that the hip shape had improved, and I could stand up a little bit in pants, and then the waist and abdomen line became firmer.
2. After squatting for a period of time, the legs will not always be cold when sleeping in winter, but there is a temperature, you can fall asleep quickly, and the quality of sleep is improved, which is a more magical point, and the blood circulation of the lower limbs is significantly accelerated.
3. After squatting for half a year, I obviously felt that the strength of my lower limbs had improved, and I stood more steadily.
4. After squatting for half a year, the qi and blood have improved, the sub-health diseases such as back pain and constipation have improved a lot, and the spirit has also been significantly improved.