Hello everyone, it ’s day 4
I don't know if everyone has worked hard to complete the first 3 episodes?
Qibao I shoot this series
Because I read a lot of comments
I want to really answer your questions
And can be more detailed
It also prevents everyone from getting hurt.
Today I will do squats with you
Training our lower body
You might ask how important it is
Training your legs can help with body fat loss
why? Because the leg is the place with the most muscle in the body
The body is more likely to lose fat when gaining muscle
So it ’s important to train your legs
There are also girls asking me
They have X-foot O-foot X-foot
Makes your knees stressed
How to do it?
In fact, this requires training the muscles of the legs
Because if the thigh and calf muscles are solid enough,
Can reduce knee pressure
But squats are easy to do wrong
The counter effect caused knee injuries
We start now
I recommend never doing squats or having a headache in your knees
You can start with walls
Slowly step forward with your feet against the wall
Then sit down with your feet at 90 degrees
Focus on the position of the hind feet
Can train good feeling
Can also strengthen thigh muscles
When you come up, press your hands against the wall and lift your body
that's it
Okay then we officially start
Open your feet to the width of your pelvis
Sit back
After sitting back
Note that the knee cannot exceed the toes too much
Then retract the coccyx inward
Many people push their tailbone backwards when doing an action
You will find why your back is sore again
Yes, I found out that I said 3 episodes
Everyone often has a lot of actions that put a lot of pressure on the lower back.
The back is really great
Can actually be avoided
With our tailbone inward as we sit back
1 more important point
You will find the toes can be lifted
So as not to hurt the knee
I demonstrate a movement that will hurt the knee
Focus forward
You can have a try
You will find all the forces will be concentrated on the knees
You may not feel when you are young or doing little exercise
But over time the knee is under a lot of pressure
So focus backwards
Inward coccyx
well
Stay in this position
I will count with you
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Khan is forced out
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If you can't stand it, you can pull it up. No problem.
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adhere to
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Then do the lacing
Put your right foot forward and your left foot behind
Put your left knee on the ground
If you feel a knee headache
Can put towel under
Then straighten your hind legs
Pull up
This will loosen the front thigh muscles
I said many times
Good muscles can stretch and tighten
Then the shape and leg shape will be beautiful
5 more breaths
5 4 3 2 1
Put your left hand on the ground
Then slowly flex your left foot
Close to the body
If you can't stretch your feet
You can use a towel or belt.
Good for 5 breaths
5 4 3 2 1
Good pull backwards
Turn your left foot forward
Right foot backward
Pull your hind feet back as far as possible
Push down on the thigh
Then pull up
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Put your right hand on the ground
Then slowly flex your right foot
It ’s okay to pull closer to your body or catch your feet with a belt
Close to the body
Usually thighs are easily reversed when pressed down
We try to push down
5 4 3 2 1
Pull backwards
This completes the training on day 4.
Is it fast? see you tomorrow
