The correct posture for men to squat

Men squatting can improve their jumping ability, exercise their heart's breathing, and relieve lumbar diseases. However, men need to choose the correct posture when doing squats to avoid muscle strain and muscle pain. When men squat, we must ensure a standing posture, then place both hands under the chest, keep the upper body straight, and finally squat slowly.

The correct posture for men's squat

1. Men's squat: sofa squat

Men's squats, sofa squats, means starting from a standing position and slowly sitting on the sofa, with your hands behind your head. Keep your back straight and slightly arched (important), and move your hips deeper into the sofa! That is, sit deep, very close to the inside. When squatting, keep your head straight and look forward, and keep your back straight and slightly arched, use the power of your hips to push your heels, and push off the ground to stand up!

2. Men's squat: pull squat

The pull squat for men's squat is to place your hands below your chest, remember to keep them at about the same height as your belly button, and then hold a fixed fulcrum.

Sit back, straighten your upper body (slightly arched, with the feeling of sticking out your chest and stomach), and look straight ahead. Hold the fixed point with both hands to prevent yourself from falling backwards. Although it is called a pull squat, don't use too much force with your arms! Only pull slightly when you are about to fall.

Imagine and silently recite: Use your hips to exert force (clench your buttocks tightly) and let your gluteus maximus exert force (squat with the force of squeezing). Stand up.

3. Men's squat: wall squat

Stand facing the wall, holding your head with your hands, lying on the wall, or letting your hands hang naturally. Slowly sit back, just like a standard squat, with your upper body arched and straight. We mentioned last time that the standard squat posture is that the knees are not higher than the toes (although this can be discussed in depth, but most people can do it).

When your thighs are almost parallel to the ground (your buttocks also feel stretched), use your gluteus maximus to quickly stand up and return to an upright position.

What should men pay attention to when exercising?

1. Don’t develop an exercise habit

Generally speaking, people who participate in fitness training for the first time will feel very excited, especially when the training produces results. This will motivate you to participate in more training to a great extent. However, some people can't wait to engage in high-intensity training as soon as they enter the gym, and ignore the warm-up before exercise.

Moreover, excessive training often makes people exhausted, affecting their normal life and work. In this regard, Richard Cotton, spokesman for the American Training Council, pointed out that fitness is a long-term project, and you should not expect to become a bodybuilder in one day.

2. The amount of load should be determined according to your physical strength

Generally speaking, the effective number of times for developed muscle mass is 8-12 times, at least not less than 8 times, and this number should be done with all one's strength. Therefore, the load should be controlled at 70%-80% of one's maximum strength, that is, the most effective number of times with this load is to use a large load, no more than 5 times.

The most effective number of times to develop endurance and reduce fat is to do 20 times with a small load. To reduce fat on the waist and abdomen, you should even do it until you can't move.

Benefits of squats for men

Squats are a great exercise to improve leg strength and develop leg muscles. Since leg training is extremely energy-intensive, it is also a good exercise for cardiopulmonary function, thereby delaying aging. Competitive athletes basically use this exercise.

What are the exercises for men to exercise their lower body?

1. Dumbbell lunge squat for men's lower body exercise

Use to sculpt the upper thigh and add definition to the quadriceps.

Hold a dumbbell in each hand at your side, keeping your head and chest upright and your upper back flat. Do not warm up, but go straight to 2-3 practice sets of 12-15 reps each. Make sure your legs are doing all the work, and focus on the feeling the exercise brings to your quadriceps. Don't use the power of your calves, but let your quadriceps do all the work.

2. Bench-style leg raises for men

It is a general push-up with one leg raised. Support your upper body with your elbow, which is perpendicular to the shoulder. Tighten your core and use your abdominal muscles to support your body. Keep your body stable and breathe normally. When you raise one leg, it is best to hold it for 1-2 minutes. The longer the time, the higher the intensity.

3. Men's lower body exercise: donkey back kick

Place your hands on the floor, keeping them shoulder-width apart, kneel on the floor, like a donkey standing in preparation, lift one leg and kick it backwards, as high as possible, keeping the thigh and calf at a 90-degree angle, and alternately kick your legs backwards. One round counts as one round. Remember, when you kick your legs backwards, do not arch your back, but keep it straight.

In the above article, we have introduced many correct squat methods for men. Friends who want to exercise by squatting may wish to try the methods provided in the article. In addition, men must not ignore the warm-up movements before exercising, which can effectively prevent muscle strains.