The legs are with the people, and the legs are old and the people are weak! Classic squats to avoid 5 erroneous movements

The legs are in the human body, the legs are old and weak. The strength of the legs has a great meaning for supporting the health of the body. If you want to exercise the lower plate muscles through sports, the most classic movement is nothing more than squats.

The movement of squats will move to the joints, knees, and ankles, which will make the body feel down and require the hip muscles, thigh muscles, spine, waist muscles, etc. to accompany them. It is a very comprehensive classic movement.

How to do this in a squat? First, open the double foot to the same width as the shoulders, with the tip of the toes slightly facing outward, and the hands can be placed on the chest, hair, or shoulders. Sitting backwards is like sitting on a chair, putting the center of gravity as much as possible, squat until your thighs are parallel to the ground, pause for a second, and then rely on your muscle strength to return to the original movement.

Although it is simple, there are many common mistakes when doing squats. Please pay attention to the following things:

Start the laterals first, and focus on the foot:

When you start the movement, many people will bend their knees first, and the center of gravity will move forward at this time, and even the upper body will be upright. However, the movement of a squat requires the squat to start first, such as the feeling of sitting back on the butt, rather than the knees first. Put the center of gravity on your feet and your upper body will slightly move forward.

Do not face the knees inward:

When practicing squats, both feet can be opened and shoulder-widthed, with the tips slightly facing outward. When squatting, remember to keep pushing your knees outwards, so that your knees always face toward your toes, rather than letting your knees collapse inwards. If you initially feel that it is difficult to squat down with shoulder-width posture. It doesn’t matter, you can open your feet for exercise, but remember that the toes are slightly outward. When squatting down, the knees should always be towards the toes, that is, the direction of the knees, rather than letting the knees inward.

Don't be too forward on the upper body:

When squatting, if the knee is over the tip of the foot, it may cause greater pressure on the knee, so you need to sit as much as possible. However, at this time, it is likely that in order to balance the center of gravity along the way, the body is too low to make the body move forward too much, but this will also bring excessive pressure on the lower back. When practicing squats, you can take a sideways to understand your movements, try to keep your thighs parallel to the ground, be careful not to overstep the body, the tilt of the body is about parallel to the calves, and it doesn't matter if the knee slightly exceeds the tip of the foot.

Maintain normal curvature of the back:

During the squat, the normal curvature of the vertebrae from the vertebrae to the tail vertebrae. For example, be careful not to tilt or lower your head to avoid excessive pressure on your vertebrae. In addition, when squatting to a low point, there is often an error of "rolling in" the tail vertebrae. This is caused by insufficient activity during the joint period. You should deliberately avoid this and continue to maintain the curve of your back.

Do not lift the foot, remember that the center of gravity is placed on the foot, and do not change to the point of the foot.

If you are already familiar with the squat movements, you can also try to make some changes to make the practice more fun.

Original text: The legs are there, the legs are old and the people are weak, classic squats are practiced!

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