In the next few days after today, the editor will bring about PrisonerFitness-The True Power Book Chapter 6 about Squats Nine movements, I hope they will be helpful to everyone
Prisoner Fitness - The True Book of Power (Chapter 6, Part 3) The first and second position of the squat
The third position of the supported squat
Actions
Stand upright with your feet shoulder-width apart or slightly wider. Stretch your arms diagonally downward, and place your hands on a stable object slightly higher than your thighs, such as a desk, a high stool, or the back of a chair. This is the starting position of the movement (Figure 25). Bend your hips and knees, lower your body slowly, and keep your back as straight as possible until the back of your thighs are close to your calves and you cannot squat any lower. This is the lowest point of the movement (Figure 26). Pause for a moment, then stand up mainly using your legs. To take some of the pressure off your legs, especially at the bottom, you'll want to borrow some of the strength from your arms by pressing down on the object in front of you. Keep your arms as straight as possible and don't let your heels lift off the ground throughout the movement.
Analysis
The supported squat is the last form before the half squat. It's an ideal transition move between the jackknife squat, where the legs bear most of the body's weight, and the half squat, where the legs bear all of the body's weight. Support squats can further enhance the flexibility and strength of the lower limbs and exercise the muscles, ligaments and soft tissues of the knees. It can make your squat movement more standard and train your ability to push your body up from the lowest point using only muscle power instead of inertia.
Training objectives
·Elementary standard: 1 group, 10 times
·Intermediate standard: 2 groups, 15 times each< /p>
·Upgrade standard: 3 groups, 30 times each
Do it steadily
In order to improve the leg strength required for this exercise Fine-tuning is very simple. To make this exercise easier for the lower body, simply use more strength from the upper body. As you feel more relaxed at the bottom of the movement, you can gradually reduce the use of arm strength during the rise.