How to do squat exercise

Squats are a common movement in almost all sports and are used in martial arts and dance performances. Squats have become a basic exercise that performers must learn. A person's understanding of squats can reflect the general goal of his practice. From another perspective, if you want to know whether a person's basic skills are solid, you still have to see how well he does squats. Let's talk about how to do squats.

Action training purpose: exercise lower limb muscles

Movement route: Up and down linear motion

Range of motion: From knees slightly bent to thighs parallel to the ground

Movement essentials: Feet shoulder-width apart, toes pointing outward, 11:05. Tuck in your abdomen and lift your chest, with your back straight. Lower your thighs until they are parallel to the ground or your knees are slightly less than 90 degrees. Your knees should not extend beyond your toes. Bend your knees slightly and do not hyperextend.

Breathing: Inhale downward and exhale upward

Rhythm: 4-4

1. Do not let your knees go beyond your toes when doing squats. Because when the knees exceed the toes, it will cause more pressure on the knees, which will inevitably lead to joint damage.

2. Keep your knees and toes in the same direction when doing squats. Because when the knees and toes are in the same direction, you can better focus on training the thigh or buttocks muscles without borrowing muscles in other parts of the body.

3. Open your hip joints when doing squats. Opening the hip joint is also to better focus on exercising the thigh or buttocks muscles.

4. If the flexibility of the hip joint is not good, you can try to do squats with your feet wide apart, and put your hands between your feet as support to open the hip joint. This type of squat is helpful to open the hip joint.

You now know how to do a squat. Squats are a must-do exercise for fitness. If you have never done squats, you cannot be said to have done fitness. The squat is an exercise that basically exercises all the muscles in the body, because when doing this exercise, all the muscles in the body need to be tensed. However, the squat movement mainly exercises the thigh muscles and buttocks muscles.