Standard movements for fitness squats

If we want to do the standard fitness squat movement, we need to practice according to the coach's method. First, place your feet flat on the ground, then keep your shoulders as wide as your feet, then arch your back, and slowly squat down until your thighs are not parallel to the ground, then use your heels to stand up. Be careful not to go too fast, and don't let your center of gravity tilt backwards to avoid damaging your muscles and bones. You can learn the specific steps of the squat.

1. General squat standard action

action:

1. Place your feet flat on the ground, open them to shoulder width, and make sure your back is arched;

2. Then squat down until your hips are lower than your knees and your thighs are parallel to the ground.

3. When standing up, lean your center of gravity backward and use your heels to stand up.

Notice:

1. The toes of both feet should be tilted slightly outward, not pointing forward.

2. The distance between your feet should not be too far beyond shoulder width, otherwise it is easy to strain the inner thigh when squatting. If the feet are too close together, the knees will be under too much pressure, so it is best to keep them shoulder-width apart.

3. The speed of squatting should not be too fast, it is best to do it at a speed that suits you.

2 Barbell Squats

After you have mastered the general squat and become proficient in it, you can try the barbell squat.

Basic standard actions:

1. Keep your head up, chest out, and back straight, but do not overextend. After retracting your shoulder blades, place the bar on your raised trapezius and deltoid muscles to adjust your balance.

2. After the preparations are completed, take a deep breath and slowly bend your knees to control your squat. When squatting, the direction of the knee joint is in the same direction as the toes. Squat until the thighs are parallel to the ground or slightly lower than the knees, and hold the lowest point for 1-2 seconds.

3. Then squat up. When squatting up, you should focus on your legs, use all the strength of your legs, and exhale at the same time. Keep your head up, and imagine pushing your legs hard to push your head upward, rather than lifting your hips first and then straightening your back. Keep your center of gravity stable throughout the entire squat process and do not move your feet.

3. Sumo Squat

1. Hold a dumbbell in both hands, with your feet shoulder-width apart and your toes pointed 45 degrees outward;

2. Raise your heels, keep your body balanced, bend your knees, and slowly squat down, making sure your back is straight. Do not let your knees go beyond your toes. Then slowly straighten your body, lower your heels, and stay at the lowest point for 1-2 seconds.

3. Then squat up. Your feet should not move and your center of gravity should be stable.

Note: During exercise, tighten your abdomen and maintain balance.

4 Things to note when doing squats

1. Do not inward or outward rotate your knees when squatting

When doing squats, make sure your knee joints and toes are in the same direction. Do not excessively inward or outward rotate your knees, as this may cause damage to ligaments, meniscus, etc. You can improve the movement by doing puppy-style hip abduction and crab-step lateral movement.

2. When squatting, you must squat as low as possible

When doing squats, you must squat as low as possible, and make sure your thighs are parallel to the ground or below the ground, so that you can exercise your buttocks. If you have trouble squatting, doing full-body stretching exercises every day can help improve your form.

3. Avoid arching your back when squatting

Throughout the squat, your back should be kept straight to avoid increasing the risk of lower back injury. If you can't do this, you can strengthen your back strength by doing dumbbell deadlifts (straight legs or bent legs) to maintain a neutral spine position.

4. Don’t squat too fast

When doing squats, if you do them too fast, too many times, or use explosive force and rebound force, you will injure your knee joints. It is best to maintain a frequency of squatting for 2-3 seconds, staying still for 1-2 seconds, and squatting for 2 seconds throughout the process.