Which is better, traditional horse stance or arrow squat?

You can always see both men and women doing squats when you are working out. This action has a good stimulating effect on the hips and legs, but in order to have a good exercise effect, you must ensure that the number of exercises per time is enough. How many lunges should I do?

1 How many groups do lunges do?

At least three groups.

Although the quality of movements is the first priority to achieve good results, on the basis of ensuring quality, it is necessary to reach the standard in quantity, and at least three groups should be done at a time. If you are in good health and have a fitness foundation before, you can increase the number of groups appropriately, of course according to your actual situation.

How many squats are there in a group?

10- 15 or so.

If you practice lunges and squats at ordinary times, each leg 10- 15 is a group, and each group can rest for 30 seconds to 1 minute. Of course, if you are a weight-bearing lunge squat, you can rest for about 1-2 minutes.

How long does the arrow squat keep moving?

At least 2 seconds.

Generally speaking, after the standard movement of lunge squat is formed, it is necessary to maintain the posture for 2 seconds, and then slowly rise back to the initial posture, so as to effectively stimulate the muscles of hips, legs and other parts and obtain good exercise effect.

How long does it take to practice once?

It varies from person to person.

There is no regulation on the exercise time of lunge squat, which can be determined according to your actual situation. It is very important to finish with good quality and quantity. However, a person with a fitness foundation may only need 5- 10 minutes to complete three sets of lunges.

How many times a week do you practice sprinting?

3-5 times.

Generally speaking, if you want to have training effect, it is best to practice every day. However, because exercising every day may cause sports injuries, it is recommended to practice once every other day, which can not only stimulate your muscles from time to time, but also give your body time to recover, so it is better to practice 3-5 times a week.

Six points for attention in arrow squat practice

1. As a multi-joint comprehensive action, lunge squat uses more related muscle groups, so it is recommended to do it at the beginning of hip and leg training.

2. Don't cross your toes at the bottom of the lunge! Keep your thighs and calves at 90? The calf is 90 degrees to the ground? . You should know the pressure on the knee joint (ligament, articular cartilage, meniscus, etc.) when the knee exceeds the toe. ) will be significantly larger and more likely to cause knee joint injury.

3. lunges and squats must be carried out on a solid and flat ground. Don't do it on the fitness mat, or you may lose your center of gravity.