The correct squatting posture is that the upper body is upright, squatting slowly, and the knees are bent 70~80 degrees.
The correct squat posture is standing posture, holding your head up and chest out, keeping your upper body upright and leaning forward slightly. Feet shoulder width apart, feet parallel, toes straight forward.
Squat down slowly, the upper limbs are slightly inclined, not exceeding 40 degrees, and the thighs and calves should not be close to relax, and the included angle is less than 90 degrees, about 70~80 degrees. It is suggested to squat 2~3 times a day, once 15 minutes, or squat against the wall to reduce the load on the knee joint. The training amount can be adjusted according to your own situation.
Squat can enhance the strength of thigh muscles and increase the stability of knee joint. However, if there are symptoms such as knee pain and swelling, it is not recommended to do so as not to aggravate the condition.
Correct posture of general squat: For beginners, you should practice slowly from general squat. First let your feet lie flat, shoulder width apart, so that your back is arched, and then slowly squat down until your thighs are parallel to the ground. Your hips should be lower than your knees at this time. When you stand up, use your heel to exert force and tilt your center of gravity backwards. When squatting, you should pay attention to that your toes should be slightly outward, not pointing forward, and the distance between your feet should not exceed the shoulder width, otherwise you may hurt your legs. When squatting, move slowly, not too fast.
The correct posture of sumo squat: Sumo squat needs dumbbells, one dumbbell in each hand, two feet standing shoulder-width, lifting heels, bending knees and slowly squatting. At this time, keep your body balanced, keep your back straight, then slowly put down your heels, stay at the lowest point for 1~2 seconds, then squat down, keep your center of gravity stable, and keep your balance during exercise.
The correct posture of barbell squat: after a period of practice, you can try to train barbell squat. Hold your head high, keep your waist straight, put the barbell on the deltoid and trapezius muscles, and adjust the balance of the barbell. Ready, slowly kneel down and inhale at the same time. The knee joint should be in the same direction as the toe. After squatting until the thighs are parallel to the ground, hold/kloc-0 for ~ 2 seconds. Then, use your legs to stand up and exhale at the same time. When squatting, you need to keep your center of gravity stable and your feet cannot move.
What is the correct posture for squatting? The above is a detailed introduction to this problem, and I would like to remind you that squat training must have the right posture in order to have a suitable exercise effect. Ordinary squats, barbell squats and sumo squats all have their own standard postures. You should practice according to the correct posture to avoid damaging your health because of incorrect posture.