how to complete a standard squat
1. The standard action preparation for bare hands squat: open your legs shoulder wide, splayed outward, put your hands on both sides of your body, put your palms on your thighs, straighten your back and tighten your abdomen. Action process: bend your knees and squat. Imagine that there is a stool behind your buttocks to sit on. Stick your elbows to your knees (or even lift your arms flat and parallel to the ground). Keep your knees not more than your toes. Do your best to squat and stop for 5 seconds. During the process, keep your arms straight and your back straight, and control your body to squat slowly with the strength of your waist, abdomen and legs. Restore action: push the thigh upward and return to the preparatory action.
2. The standard action preparation for dumbbell squat: open your legs the same width as your shoulders, hold dumbbells with both hands, drop them naturally, straighten your waist and back, and tighten your abdomen. Action process: bend your knees to squat. The action is similar to that of squatting with your bare hands, except that you hold dumbbells and drop them on both sides of your body. When squatting to the maximum, stop for 5 seconds. Restore action: push the thigh upward to restore to the preparatory action.
3. The standard action preparation for the squat before the barbell: the feet are splayed in a figure eight shape, the same width as the shoulders, the hands are holding the barbell, the same width as the shoulders, and the barbell is placed on the hands, deltoids and collarbones. Action process: lift your elbows forward, straighten your waist, squat down to the lowest position with your body supporting the weight of the barbell, and ensure that your knees do not exceed your toes during the action process. Note: in the process of squatting to lifting, you can hold the gas in your chest until you recover to the preparatory action. Restore action: push the thigh upward to restore to the preparatory action.
4. The standard action preparation for the squat after the barbell: the feet are splayed in a figure eight shape, the same width as the shoulders, the barbell is held in both hands, and the foot is bathed in the trapezius muscle behind the neck, so that the barbell contacts the body as much as possible. Action process: control the dumbbells with both hands, tighten the waist and abdomen, bend the knees and squat down slowly to the maximum, do not exceed the toes of the knees, and stop for 1 second. Restore action: push the thigh upward and return to the preparatory action.
how many squats per day are better?
For beginners, it is recommended to do two groups of squats every day, and each group should keep at about 30. With the increase of physical strength, the number also increases. However, it should be noted that the addition should be determined according to your own situation, and do not blindly accumulate all the time.
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