Squat jump is the recent rise of the new weight-loss gameplay, many people do not understand, you Xiaobian specific to you under the introduction.
Squat jump
If you want to exercise your leg muscles, it is recommended that you try to step squat stride squad stride can give you an unexpected fitness effect, because it can be separated from the two legs, so that they were trained to achieve the shape of the body If you want to improve cardio-pulmonary function or increase exercise intensity, you can try jumping lunge.I suggest that you can do 3 groups of stride squats for 10 days in order to achieve the best exercise effect.
First look at this people love and hate the training moves:
How it works: Hip extensor and knee extensor, because more involved in the muscles, so I concisely. Not my perfunctory ah, definitely not, KI is always very serious. Well, it must be.
Start with the most basic freehand squatting start:
Action essentials: legs apart, with the hip width, and then step forward, the distance is almost 1.5 times the shoulder width, the tip of both feet are forward, the knee extension is not locked, the hip forward , Always remember the muzzle in the middle, and then facing the front, tightening the abdomen, back straight, tighten the scapula, slightly absorbed the chin, visual front, looking in front of the mirror handsome face.
After the preparation is done, inspiratory, back upright, knees squat, knees before and after squatting were 90 °, the vertical surface of the front leg, the knee can not exceed the toes, yes, I can not say more than toes Back knee does not touch the ground, almost parallel to the back of the ground leg, thigh perpendicular to the ground. Keep the upper body straight, this time quadriceps stretch more strongly.
And then exhale, the body restored to its original position, the knee still can not lock, keep the back straight, the glasses look forward to the beauty, ah, no, is the mirror in front of themselves.
The correct way to step squatting
Squat by hand
Squatting by hand, that is, self-esteem squat stride, do not use any equipment, suitable for beginners crowd.
Exercise areas: legs, buttocks.
Action essentials:
1, standing naturally, his hands on his hips or on top of his head, his eyes looking in front of slightly chin, abdomen tightened to maintain the integrity of the trunk.
2, left foot backward step back, keep your right foot and knee in a straight line.
3, bend the right leg, until the thigh and ground parallel.
4, to maintain the above posture for 2 seconds, and then slowly rise back to the initial position, so repeat 15 times, and then change legs.
Note: In the process, the body is always upright, without any shaking, in order to be perfect.
Jump stride squat
Jumping on a step-by-step basis Walking on a step-by-step basis Adding jumping, practicing leg muscles and hip muscles is also one of the classic moves of strength training for sprinters.
Exercise areas: brachial and gluteus maximus explosive.
Action essentials:
1, standing posture, left leg forward bow bow step posture, back straight, upright chest, visual front.
2, two feet before and after the opening into a bow and arrow, the use of explosive legs, quickly jumped up in the air, such as scissors staggered feet before and after the foot exchange.
3, change into the other leg in front of the bow before the foot step forward after the foot force, to help balance the back foot, then down and then squat, repeat the action on both sides of the turn.
note:
1, back to be kept straight, remember not to chest, bend over;
2, the span can not be too small to avoid center of gravity instability, this action lies in the balance of power, it is recommended to do more usually balance exercises;
3, the action should not be too fast, this action is the key to the rhythm of the grasp, with the power of muscle contraction to produce explosive upward jump.
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