In the next few days after today, the editor will bring about Chapter 6 of PrisonerFitness-The True Power Book 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 squat

Prisoner Fitness - The True Power Book (Chapter 6, Fifth Part) The fifth and sixth postures of squats

The seventh posture focuses on squats

Actions

Stand upright with one foot on the ground and the heel of the other foot on a basketball that is in front of you and about one step away from your body. Stand with your feet shoulder-width apart or slightly wider, and arms straight in front of your chest. This is the starting position of the movement (Figure 33). Bend your knees and hips until the back of your thigh touches the back of your calf. This is the lowest point of the action (Figure 34). When you first start practicing, you may be leaning back when you reach the bottom, so make sure there is enough clear space behind you. This applies to all full squats. Pause, then use your legs to push yourself back to the starting position. During the movement, never lift your heels off the ground and don't rock your body forward, although you may be unconsciously tempted to do so. Remember to complete the entire movement with control.

Analysis

Focusing on squats is the first step to challenge the single-leg squat So far, the various movements in the squat series have been symmetrical - they work both legs equally. When performing this movement, the leg placed on the basketball is relatively high, and the basketball must be controlled. , so you can't fully exert your force. The leg on the ground needs to bear most of the work. You must have enough strength to push the body up from the lowest point with the help of the other leg. This action can also improve your strength. Balance and coordination

Training objectives

·Beginner standard: 1 set, 5 times (each side)

· Intermediate standard: 2 sets of 10 reps (each side)

·Upgrade standard: 2 sets of 20 reps (each side)

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Compared with the previous steps, this action requires more skills and greater strength. If it is difficult to balance on the basketball, you can choose a stable object (such as three bases). Brick) instead of a basketball. If this is still a problem, you can choose to lower the height of the object (such as a brick) and gradually increase the height of the object as your confidence and balance increase. ">