[correct way and benefits of squatting] for a good figure, please squat.

Hmm

although this article is mainly about thigh exercise, too many girls say they want to know how to train their calves. What "how to practice calves", "how thin calves are muscles!" The muscles of the calves are mainly divided into gastrocnemius and soleus

as shown in the picture, the gastrocnemius is the calf, and the soleus is the inside.

so girls who are qualified to understand the picture should understand. The reason why your calf is thick, is because the gastrocnemius muscle is well developed, so the calf belly is relatively strong. On the contrary, the soleus muscle is very weak, coupled with the girls who do not exercise Achilles tendon short, of course, the calf looks thick.

look at basketball players and runners. If you don't exercise your legs every day, how can your calves look so good?

so girls who say they run with thick calves should stop deceiving themselves! Running and jumping are all ways to exercise soleus muscles, which will only make your calves look better! Some bad habits such as standing and walking at ordinary times lead to the growth of your gastrocnemius muscle.

so how to solve it?

nonsense, of course, is to strengthen your soleus muscle .

all the training of the leg is a compound movement, that is, apart from the leg, it can fully exercise to other parts at the same time.

and compound movement is the best way to keep fit.

the thigh has the largest number of large muscles in the human body. a leg training can exercise more than 200 muscles in the human body. At the same time, the strength of the legs is also related to the overall training. Recall, have you ever seen a person with a strong upper body but a slender lower plate? Especially in some strength training, when you feel that you can no longer break through, you can try to do some sprint and jump, which may help you break through the platform.

squatting is the best action to develop the strength of lower limbs. As a systemic compound movement, it can exercise to the whole body except thighs and buttocks. In addition, it can also correct our basic movements and postures.

but for squatting, there have always been a lot of academic postures (so in this statement, I only express my own opinion).

squat with bare hands

as shown in the picture, the waist and back is straight, the thighs are parallel to or slightly below the horizontal plane, the buttocks should be extended backward, there is a feeling of tilting, and the eyes look forward.

1. It is said that the knee cannot exceed the toe? 90% of them are going to fall to the ground. This is not required, as long as it does not exceed too much, otherwise the whole shape of the body will change;

2. Feet apart as wide as shoulders, or slightly more than;

3. Toe outward not more than 45 °, self-adjustment, knee joint and toe in the same direction;

4. The center of gravity falls in the middle of the foot as far as possible, do not wear air cushion shoes when squatting, barefoot is OK.

1. First of all, you can hold your head with both hands, or you can stretch your hands forward.

2. Bifurcate your feet to a comfortable angle;

3. Inhale, then squat, pause for about two seconds, squat, exhale, so cycle;

4. Squat up when the breath must not be chaotic, the action should be done in one fell swoop, do not have superfluous movements.

1. The back is not straight

for a long time lead to bow back, if you do barbell weight-bearing, it is a great harm to the waist.

2. Can't squat

leg strength is too poor to squat, and then squat a little bit to get up, or squatting down can not get up. In fact, there is also a kind of "semi-squatting", but this can not squat posture must be wrong, no harm, but no egg use … .

3. The intra-knee buckle

can tell the harm to the knee.

4. Tiptoe

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after squatting down, I couldn't get up, so I squatted myself with my toe. I have repeatedly stressed that I would rather have a lower intensity, but the posture must be correct. Imagine standing on tiptoe on your feet and knees. .

two days ago, I saw a reply from a girl saying: start squatting 50 a day, then 60, 70, until now 250 a day. At that time, I just. . I'm scared to pee! There are 50 in a group and 250 in group 5, which is almost oxygen-free. .

so if you are already strong, don't squat with your bare hands, get on the dumbbell! If it's not enough, put on the sandbag! Not enough? Get on the barbell, brothers and sisters!

but then again, if you always squat and don't practice anything else, of course your legs will be thick.

the muscle grows and the latitude of the muscle increases, how can it not be thick?

I don't want to exercise muscles, I want lines, I want buttocks, and I don't want thick legs at all. I suggest you pick up an Aladdin lamp. .

then again, the muscles are not so long.