Introduce the essentials of squatting.

1, when squatting, the internal character, external character or parallel forward direction of the foot is determined by the purpose of squatting. When it is necessary to exercise the whole thigh and focus on the muscles in the middle thigh, the distance between the feet is usually hip breadth or shoulder width. At this point, your feet are parallel to the front and your toes are facing straight ahead. This is the most commonly used posture in training.

When standing in a squat posture outside the foot, the stressed part of the thigh will be biased to the inside, so that the muscles on the inside of the thigh will be strengthened by more stimulation, and at the same time, the muscles on the buttocks will be stimulated more; When the foot squats in a figure-of-eight posture, the muscles outside the thigh exert more force, which can exercise the muscle strength of the muscles outside the thigh.

2. Whether the foot is standing in the inner figure or standing in the outer figure, the knees and toes remain in the same direction during the squatting process to avoid knee flexion. Only in this way can we ensure that the stress on ligaments and muscles around the knee joint will not deviate, thus protecting the knee joint from injury.

3. In the process of squat training, the center of gravity of the body is best to fall on the heel, that is, the palm of the hind foot. This can reduce the load on the calf and forefoot and avoid injury during training: the weight of the whole body is relatively large when squatting, and the bearing capacity of the calf and forefoot is limited. Excessive participation in exertion will reduce the exercise effect.

Squat can exercise thigh muscles, and it is also helpful to increase the muscle strength of buttocks and lumbosacral region. Squat training can also better exercise the function of knee joint, enhance the coordination of local muscles and improve the muscle strength.

Extended data:

There are two ways to adjust the breathing during the squat, according to the weight of the squat:

1. When the weight of the squat exceeds 80% of the maximum squat, it is already a heavy weight for the body. The heavy breathing method is: inhale when squatting, and exhale after standing up. The process of exerting strength is to hold your breath, because holding your breath will enlarge the chest cavity, enhance the pressure on the chest cavity, and provide more strength for the body to complete the action.

2. When the squat weight is less than 50% of my maximum squat weight, it can be judged that the load is light and the body can bear it, so the breathing mode is: exhale when squatting, and inhale after standing up. You don't need to hold your breath in the process of exerting force. This way of breathing is just the opposite of the first one.

When the weight of squat is less than 50%-80% of my maximum squat, you can choose one of the above two methods according to your physical condition at that time. If you are energetic and in good health, you can choose the second one. If you are in general physical condition and are afraid of injury, you can choose the first one.

People's Network-What is the correct squat posture?