Standard self-test guide for squat posture to control the details of the action and improve the efficiency of squatting.

Squatting, pushing, and pulling are the basic movement patterns of the body in daily life and sports. How to detect whether the squat action is standard during the workout can mainly be judged by observing the accuracy of the posture, the stability of the body, and the fluency of the movement. Here's an example of a standard squat movement, and some specific ways to detect it:

Standard squat movements

1. Starting position: Keep your feet shoulder-width apart and your toes slightly abducted to keep your body balanced. Hands can be placed at your sides, or crossed over your chest for added stability.
2. Squat: Squat slowly with your knees bent while keeping your back straight and your hips moving back until your thighs are parallel to the ground or slightly lower. Keep your knees in the same direction as your toes, don't buckle in.
3. Rise process: Heel force, hip push forward, slowly get up to return to the starting position. Throughout the process, keep your breathing smooth and don't hold your breath.

Detection method

1. Observe posture: whether your feet are shoulder-width apart or slightly wider, and whether your toes are slightly abducted. Whether the knee is in the same direction as the toe, and there is no inclasping. Whether the lower back is straight, without leaning forward or backward excessively.

1. Feel the stability: whether the body is balanced during the squat and getting up, without shaking or shaking. Whether the heel is in stable contact with the ground to provide adequate support.

1. Evaluate fluency: whether the squatting and getting up movements are smooth and natural, without stuttering or sudden acceleration. Whether the breathing is smooth and in harmony with the rhythm of the movement.
2. How to do it: Use your phone to record the whole squat process and find out the problem by looking back.

Common problems and how to avoid them

1. Knee buckle problem: The knee buckle inward during the squat, which can easily lead to knee injury. How to avoid it: Make sure the toes are slightly abducted and the knees are in the same direction as the toes. Aids such as elastic bands can be used to help correct the direction of the knee.
2. Low back curvature problem: The lower back is bent when squatting, which is easy to damage the lumbar spine. How to avoid it: Keep your back straight, look at your posture in the mirror, or ask a coach or friend to correct it.
3. Heel off the ground: When squatting, the heel is off the ground, causing the center of gravity of the body to be unstable. How to avoid it: Make sure your heel is firmly touching the ground, and if your heel doesn't touch the ground, try raising your heel or using another aid.
4. Insufficient squat depth: The thighs are not parallel to the ground or slightly lower when squatting, which affects the exercise effect. How to avoid it: Pay attention to the depth of the squat, making sure that the thighs are parallel to the ground or slightly lower. Aids such as chairs can be used to help control the depth of the squat.
5. Moving too fast: Squatting and getting up too fast can easily lead to muscle strain or joint injury. How to avoid it: Control the speed of the movement, keep the squat and getting up movements smooth and natural, and do not accelerate or slow down suddenly.

In short, testing whether the squat movement is standard requires a comprehensive consideration of the accuracy of the posture, the stability of the body, and the fluency of the movement. By observing and feeling your own movements, you can detect and correct problems in time. At the same time, paying attention to avoiding common wrong movements and bad habits can improve the standardization and safety of squat movements, thereby improving exercise efficiency and reducing the risk of injury.