In the next few days after today, the editor will bring about PrisonerFitness-The True Power Book Chapter 6 about Squats Nine movements, I hope they will be helpful to everyone

Prisoner Fitness - The True Book of Power (Chapter 6, Part 3) Squats 1 and 2

Convict Fitness - The True Power Book (Chapter 6, Part 4 ) The third and fourth form of deep squat

The fifth form of standard squat

Actions

Stand upright with your feet shoulder-width apart or slightly wider (depending on personal preference). Turn your feet slightly outward and place your arms wherever you feel comfortable. This is the starting position of the movement (Figure 29). Bend your hips and knees, and keep your back straight. When your thighs are almost parallel to the floor, shift your weight back as if you were sitting down. Continue lowering your body in a controlled manner until the back of your thigh is against your calf. This is the lowest point of the action (Figure 30). Pause for a moment, then push yourself back to the starting position using only your legs. The process of getting up and squatting down should be completely opposite. Never lift your heels off the ground, and never turn your knees inward.

Analysis

The standard squat is the classic body weight Exercise. There's a reason why this exercise has been popular for thousands of years. The standard squat strengthens the knee joints and increases the strength and movement of the thigh muscles, gluteal muscles, spinal muscles, and hip muscles. This action can also exercise the calves, tibialis anterior, ankles, and even the soles of the feet to help keep the legs young and energetic.

Training goals

·Beginner standard: 1 group, 5 times

·Intermediate standard: 2 groups, 10 times each

·Upgrade standard: 2 groups, 30 times each

Slow and steady

If you have reached the upgrade standard for half squats, then there will not be much problem doing standard squats due to the leverage principle. , the movement is most difficult at the bottom, especially for taller people. If you can't reach the beginner standard, then continue to do half squats. If you feel that you are getting stronger, then do it. Increase the range of motion by a few centimeters. Don't be impatient. Don't rely on inertia to lift your heels off the ground or rock forward. Otherwise, don't do it! p>