Squats and squeezing lower limb muscles are very effective, but common errors are used to exert pressure on the relationship.

If you want to exercise the lower body muscle strength, squats are one of the best options. They can not only activate the entire lower limbs and core muscles, but also increase the activity level. Almost anyone can train them regardless of their physical fitness level. Parade reports to personal trainers to share the benefits, correct ways and training rates of squats.

certified personal trainer Kim Perry said that squats are one of the most effective functional exercises for exercising lower limb muscles. They can activate multiple muscle groups in the lower limbs at the same time, increase the overall muscle strength, stability and activity, and thus help daily activities such as walking, climbing stairs and moving goods. Another instructor, Jill Quinn, said that squats mimic the movements of daily life, such as getting up from the sofa, lifting a suitcase or heavy objects.

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First, the double foot stand is the same width as the bone width, the palms are slightly outward, and the weight is concentrated on the feet to keep up; then the core muscles exert force, take deep breaths and bend the knees, and squat back and down; then slowly exhale, straighten your legs, and return to the initial standing position. Maintain the median position of the spine, the weight is pressed towards the foot and the lower part, and the core muscles exert force to maintain the correct posture.

Common Errors in Squats

There are several common errors that need to be avoided during this action process. Perry said that one of the most common mistakes is that the knees turn inside when squatting, which exerts unnecessary pressure on the correlation. There are other errors such as back, footsteps and off the ground or squatting not deep, and not moving to the hip muscles. Quinn said that squatting is slow and stable, and it is easy to make mistakes when completing movements.

Perre said that to achieve obvious progress in muscle strength, it is important to persevere. She recommends doing squats 2 to 3 times a week. You can start from 10 to 15 times, repeat 2 to 3 sets without adding extra weight to practice. After the muscle strength improves, you can add calves, calves or flexural advancement training.

Perre said that if you want to maximize muscle strength, the goal is to perform 6 to 10 squats under heavy objects and repeat 3 to 5 sets of squats. The last few times will be very challenging, with the goal of challenging muscle groups without destroying your body. If you want to take the difficulty to the next level, you can stop for a few seconds at the lowest point each time to increase the time your muscles are under force.