Essentials of squats, how to lose weight with squats

　　There are many benefits of squatting for fitness. For example, squatting can exercise For the muscles of the legs and buttocks, squatting can also achieve the effect of losing weight, but the prerequisite is to master the correct squatting movement! So what are the essentials of squatting? The editor will introduce it to you in detail!

　　Squat action essentials

　　1. The practitioner puts his hands behind his back, squats to the bottom, and then stands up quickly. Raise your arms above your head and perform stretching movements. You should feel the stretch in your abdominal muscles. Then bend your back and lower your waist to touch the tops of your feet with your hands. Then squat down and then return to your original standing position.

　　2. Stand with your head up and your chest up. Stand with your feet shoulder-width apart, parallel to each other, and toes pointing straight ahead. The soles of the feet can also be separated at a certain angle, about 60 degrees, but the direction of the knees should be consistent with the direction of the toes when squatting. Slowly squat down until the angle between the thighs and thighs is less than 90°, but do not press and relax, it should be about 70-80 degrees. Then stand up hard in front of your thighs until you stand straight.

　　How to lose weight with squats

　　1. First of all, please prepare a cube-shaped object whose height should not exceed your belly button. It can be a box, a chair or a very low table, etc., as long as one of its sides is perpendicular to the floor.

　　2. Stand facing the box, with your toes touching the bottom of the box. Keep your upper body straight and chest up, contract your lower abdomen, and then raise your hands flat to the same height as your shoulders. This action is to pull your body's center of gravity forward, and also to prevent you from sitting on the floor.

　　3. Take a deep breath, and then slowly sit your butt back as if there is a chair behind you. In order to maintain balance, your upper body will lean forward slightly, but the focus is on the squatting motion of sitting back but not the leaning forward motion of the body. Notice that your abdominal muscles remain contracted and your upper body remains straight.

　　Note: Your focus should be on your heels rather than your toes from start to finish. Inhale slowly as you squat until your thighs are parallel to the floor, then slowly return them. Exhale slowly during the retraction process, try to maintain a constant speed, and avoid squatting down quickly and then jumping back up. After completing the movement, your posture should be the same as the preparatory movement before squatting. Remember to retract your butt and not leave it behind.

　　How many squats should you do in a day?

　　1. For novices, about 30 at a time is enough

　　If you have no fitness habit, it is not recommended to do too many squats for the first time. The number can be controlled at about 30. But you can do it once in the morning and once in the evening. If you are new to squatting, you can understand the main force-generating parts. It is best to confirm your posture in the mirror during practice.

　　Beginners can start by practicing half squats and couch squats. Do not practice barbell squats and other weight-bearing exercises at the beginning. This will only increase the possibility of physical injury and leave you with a psychological shadow of squats.

　　2. Fitness veterans act according to their ability

　　Even fitness veterans who are very confident in their leg and hip strength are not recommended to squat more than 100 times a day. Without specific training for thigh strength and buttocks, too much training at one time may lead to muscle soreness. In addition, blindly pursuing "squatting low" will put more burden on the knee joints. It is not recommended to squat too low. The hips should be slightly lower than the knee joints.

　　You should give yourself no less than 30 seconds of rest time after each set of exercises.