Function: Mainly develops muscle groups such as quadriceps, triceps surae and brachialis major, reduces excess fat, and beautifies leg curves.

(1) Front squat: Putting the barbell on your chest to squat and stand up is called front squat. The key points are: hold the barbell placed on the squat rack with both hands, bend your elbows and place the barbell on the collarbone; then, walk two steps forward with the weight on your back, and after leaving the squat rack, keep your chest straight and waist straight and slowly lower it. Squat (the legs can be separated or together) until the angle between the upper and lower legs is less than 90° before standing up.

(2) Back Squat: Putting the barbell behind your neck, slowly squatting down and then standing up is called back squat. The key points are: stand with your legs shoulder-width apart, place the barbell on the back of your neck and shoulders, bend your arms to grasp the barbell on the outside of your shoulders, with your palms facing forward; keep your upper body straight, keep your chest in, your abdomen in, your head up, and your waist tight. , Bend and squat smoothly. When squatting until the upper and lower legs are folded, stop for a moment; then, keep the upper body upright, straighten the chest, collapse the waist, put the feet firmly on the ground, extend the legs and stand up to return to the ready position, and repeat.

(3) Half squat: Put the barbell behind the neck and squat until the angle between the thigh and the thigh is about 100° (or more than 90°), which is called half squat. It can carry greater weight, so it stimulates the quadriceps muscles of the thighs more, and it also plays a certain role in exercising the support of the triceps calves and the trunk.

The breathing method for squatting and rising is special. Generally, when the weight is light, inhale when exerting force and exhale when relaxing. When the weight is heavy, first take a breath in the preparation position, then inhale, and at the same time do a squat with your knees bent (not full). When you stop to squat completely, do a short exhale and inhale, and at the same time stretch your legs to stand up. Ventilate until the patient returns to an upright position.

Tip: Strengthen protection and help to prevent injury accidents. Wearing a wide belt around your waist can protect and strengthen your waist. Do not bend down during the entire movement. When standing up, use your quadriceps muscles to exert force. If you want to develop the gluteus maximus and back muscles while developing the quadriceps, you can also use lunges, squats with bells (kettlebells, dumbbells), and front and rear bells (child bells, dumbbells, barbells) Deadlift and other movement exercises. If the development of the two legs is uneven, you can also use single-leg weight-bearing (dumbbell and barbell) squat or half-squat exercises to overcome it.