Do this squat! Remember these 4 points to avoid NG

Squats work your glutes, quadriceps, hamstrings, lower back, core, and calves.

[Professional advice]:

Key Point 1: Focus on stabilizing your knee. Your knees should always point in the same direction as your toes. Beginners often make the mistake of locking their knees together.

Key Point 2: Your knees should never extend beyond your toes. Your hips and back should sink down as if you were sitting on a sofa.

Key point 3 / Arch your back slightly forward, bring your shoulder blades as close together as possible, tuck your chin slightly, and stick out your chest.

Point 4: When squatting on one leg only, leaning forward is an acceptable and necessary posture.

[Squat difficulty order]:

1. Gentle sumo squat.

2. Gently perform sumo squats with a 2-second pause.

3. Squat gently.

4. Squat gently and pause for 2 seconds.

5. Squat with your hands raised high.

6. Squat with your hands raised and pause for 2 seconds.

7. Side lunge.

8. Side lunge with 1 second pause.

9. Side lunge with a 2-second pause.

10. Bulgarian split squat with your hands raised.

11. Do a Bulgarian split squat with your hands raised and pause for 1 second.

12. Do a Bulgarian split squat with your hands raised and pause for 2 seconds.

13. Single-leg squat at knee height.

14. Assisted single-leg squat.

15. Assisted single-leg squat with a 1-second pause.

16. Assisted single-leg squat with a 2-second pause.

17. Depth-assisted single-leg squat.

18. Depth-assisted single-leg squat with a 1-second pause.

19. Depth-assisted single-leg squat with a 2-second pause.

20. Single-leg squat.

21. Single-leg squat with a 1-second pause.

22. Single-leg squat with a 2-second pause.

23. Gun squat.

24. Gun squat with a 1 second pause.

25. Gun squat with a 2-second pause.

★1 Gentle sumo squat

1. Stand facing a wall with your feet slightly wider than shoulder width apart and your toes pointed 45 degrees outward. The toes should be about 30 cm away from the wall.

2. Place your hands lightly behind your head.

3. Let your hips sink as if you are sitting down, keeping your lower back slightly arched forward and your feet flat on the ground.

4. When doing the exercise, keep your knees and toes pointing in the same direction.

5. When your thighs are parallel to the ground, lift your hips up until you return to the original standing position. The wall helps you maintain the correct form in the squat, allowing you to sit back and arch your waist slightly.

Need to slow down?

Lift up before your thighs are parallel to the ground. As you become stronger and more flexible, you can increase your range of motion.

★2 slow sumo squats with a 2 second pause

When your thighs are parallel to the ground, hold the position for 2 seconds.

This article is from Business Weekly's "Your Body is the Best Gym"