How to do squats

Squats are actually a very good way to exercise, because they can effectively exercise all the muscles in the body. There are also many people who choose squats as a training method during exercise, but they should also choose the correct method when squatting, otherwise a series of problems will easily arise, such as general weakness after squatting. Now let’s explain the correct training method for squats.

What to do if you feel weak after squatting

This is okay. It is the result of not exercising for a long time. Squats should be done gradually. It is okay to do less when you first start exercising. However, you still need to continue exercising in this situation, otherwise you will return to your previous state. You can take a proper rest and have a soothing massage. If possible, take a bathtub at night.

How to do squats

Side: Calf parallel to upper body, thigh parallel to or lower than the ground, back straight.

Front: Stand with feet shoulder-width apart, toes pointing in line with knees.

Strength: The calves, front and back of the thighs, buttocks, and back all exert strength at the same time.

Others: Vertical movement of the head and shoulders up and down.

What are the techniques for squatting

1. Pay attention to your shoulders

When squatting, keep your shoulders relaxed and keep your arms balanced to prevent leaning back. Also, your arms and shoulders should be relaxed, and your neck and head should be kept stable. Do not press your neck or shake it left to right.

Look straight ahead.

2. Pay attention to your knees

To determine whether the thighs are exerting force during a squat, you can use whether the knees are beyond the toes as a standard. Then, you must pay special attention that your knees should not exceed the position of your toes. But if you can’t find it yourself, you can practice facing the wall. You can also ask your friends to help you look at it, but don’t always focus on this indicator to avoid making mistakes.

3. Find the feeling of sitting

In fact, the squat is the posture after sitting down. Imagine how you sit down when there is a stool behind you, and then you will squat in the same way.

The editor has a little trick here. You can practice it on the edge of the bed. Just sit back or squat back boldly. Even if you make a mistake, you can just fall on the bed without causing any harm to your body. It also relieves psychological insecurity.

4. Pay attention to the muscle force points

Squats are used to exercise the buttocks, and of course the strength of the buttocks should be the main focus. Thigh muscle strength is supplemented. So focus on your hips. When you stand up from a squat, squeeze your buttocks and use the force of your glutes to lift your torso. That is, it can exercise the buttocks muscles very well, otherwise, you will only get big and thick legs.

5. Pay attention to your breathing rhythm

The correct breathing rhythm is helpful for exercise. People who exercise regularly should be able to feel it well. When the breathing is even and accurate, the exercise is more effective, more lasting, and not so strenuous. But when breathing is disordered, the body's energy will be exhausted quickly, which is not conducive to exercise. The same goes for squats. Accurate breathing is helpful for squats.

Exhale as you squat down (tighten your abdomen), and inhale as you rise up (relax your abdomen).

6. Raise your butt

When doing squats, remember to lift your buttocks high, and lift your pelvis backwards instead of forward and downwards. This is quite critical. Moving forward or directly downward will not achieve the purpose of strengthening the buttocks. It will only make your legs big and thick, so you need to focus on correcting this.