Squat training is an integral part of fitnessIt can not only strengthen the leg muscles, improve explosiveness and endurance, but also promote the growth and shaping of muscles throughout the body, helping you break through the bottleneck of fitness.
However, the wrong squat position can lead to injury or poor results. Therefore, it is very important to train the squat correctly. How to squat properly?
First of allThe correct squat position should be to keep your toes in the same direction as your knees, with the balls of your feet flat on the ground, standing wide, with your back straight and your core tightened.
During the descent, you should keep your hips back and keep your body balanced, and at the same time, take care to control your breathing, inhale during the ascent and exhale during the descent.
Secondly,The choice of weight for the squat is also very important. Beginners should choose a lighter weight for Xi, slowly improve muscle strength, and then gradually adapt to increase the weight. At the same time, pay attention to the stability and accuracy of the movements, and do not blindly pursue weight and reps.
In addition,The frequency and number of sets of squat training also need to be adjusted according to individual circumstances. In general, it is more appropriate to do squat training 2-3 times a week, 3-4 sets of 8-12 reps each.
Finally, proper squat training also requires the following points to be aware of:
1.Before starting squat training, you need to do sufficient warm-up exercises, including joint movement and muscle stretching, to improve joint flexibility and muscle elasticity.
2.Combining work and rest, avoiding overtraining, and resting properly can promote muscle recovery and growth. It is recommended to exercise once every 2-3 days, with proper rest and relaxation after each training session.
In short, the correct squat training needs to pay attention to posture, weight, frequency, number of sets, etc., as well as warm-up, diet and rest, etc., only in this way can the best fitness results be achieved.