Doing squats at home Professional teaching master 3 key points to squat and squat

The COVID-19 epidemic is severe, and the whole country has entered the third level of alert. Many people go to work and classes at home, reduce going out, and cannot go to the gym to exercise. In order to avoid the health hazards such as obesity and physical pain caused by sitting for a long time at home, sports and health care coach Mei Shiwei teaches the most "squat" exercise at home epidemic prevention in the "Yuanqi Network". Everyone can stretch their muscles and bones more to improve their health protection and fight the COVID-19 epidemic.

Mei Shiwei said that "squat" is a movement that moves the lower limbs throughout the body, which can protect the heart and help blood circulation, but the posture must be done correctly so that the knees, waist and other sports damage will not occur. Most people think that squats are very simple. In fact, many people will suffer from missteps due to missteps. The most common mistakes are caused by palms (spinning), insufficient movement of the ankle, knees and front spine.

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The correct squat movement is to stand naturally, open the double feet and be shoulder-width, the tip of the foot should be facing forward, push the hips back a little, and then squat down, straighten the waist and back, and sit back as much as possible. Do not squat the knees that are squatting above the tip of the foot. The double feet should be stable, and it is best to squat until they are level with the floor before standing up. Usually, you will do several squats based on your own muscle endurance. If you are tempted by someone who is squatting up and down, you can also increase your burden on re-doing the squat movements.

Meissy emphasizes that the most important thing in squat movements is your own feeling, and secondly, the place where you can feel the force. It can be said to be the most basic exercise, mainly training the lower body muscle groups, including the quadrilateral muscles, the back of the leg tendon group and the gluteus maximus. When doing exercises, the strength and hip muscles must be used in the front and back sides of the thighs, so squats are also a exercise to train the muscle groups and tighten the hips.

In addition, you should also prepare yourself before exercising. You can perform aerobic exercises such as running on the spot for 5 to 10 minutes, then perform a squat. After squat, you can then perform hip lifting exercises, so that you can stretch the front side of the thighs and relax the muscles.

What are the situations that are not suitable for squats?

1. Knee injury

2. Pain

3. Hammer

4. Poor core

5. Was injured in waist