Beginners squat exercise is recommended to start with small intensity, you can do 1 time every day in the morning and evening, each time 2 groups, each group of 10-15 can be. Gradually transition to 4-5 groups each time, 15-20 per group, 1 week can be 2-3 times, not recommended for 2 consecutive days of squat training, should be gradually strengthened with physical strength and endurance, gradually increase the intensity of the squat, such as hand-held dumbbells. There are many types of squats, each squat training target muscle groups are also different, it is recommended that with a variety of squats, such as front flat squat, wide squat, lunge squat, Bulgarian squat, barbell squat, sumo squat, etc.
The squat must pay attention to the movement of the main points, otherwise it is easy to hurt the knees. Deep squat movement essentials include head up, chest up, abdominal, keep the core stable, separate the legs, feet parallel and shoulder width, inhale squat, bend the knees to thighs parallel to the ground, knee joints try not to exceed the toes, and toes to maintain the same direction, the calf vertical ground, the back always remain straight. Exhale and send your hips forward to rise, keeping your back straight, and return to the preparatory movements, taking care not to lock your knees completely. Always remember to stretch the quadriceps and gluteus maximus and gluteus medius after training. It is recommended to drink more water after the deep squat exercise to quickly drain lactic acid and reduce the feeling of soreness. Special attention should be paid to the training process if any limb pain discomfort, should promptly stop the action, if necessary, to seek medical attention.
In addition, the trainer also needs a long time, adhere to the deep squat training, in order to achieve weight loss, improve body shape or enhance physical fitness purposes.
