The squat is a classic movement of the lower limb muscle strength exercise, especially for the quadriceps exercise role is undoubtedly. The posture of the squat is this: the upper body is straight head up, keep the body upright, the two feet apart and their shoulder width the same distance, the toes are forward, do not “outside the eight” or “inside the eight”. Stand with your back against the wall, with your heels about one foot away from the wall. Distribute your weight evenly on both legs and slowly squat down until your thighs and calves are at a 90° angle. Maintain this angle, and then gradually move your feet forward, then look down and see that your knees and toes are in a straight line, in other words, from the top to the bottom, your knees are right in the way of your toes. Now the posture is the standard “squat against the wall” posture. This is when the quadriceps, the muscles in front of the thigh, especially near the knee joint, will feel very hard, and then hold on for a while will feel the muscle congestion burning feeling, and then is sore and swollen, and then is tired of shaking, and then is too tired to hold on to have to stand up. To achieve such a state, you will have completed a static squatting exercise. The reason why the exercise to back against the wall, is to better stimulate the quadriceps, because the back wall support, the back of the thighs N rope muscle group and the muscles around the hip joint can be as little as possible to help maintain body posture, as long as the thighs in front of the quadriceps force the body upward and backward against the wall can be. This can be dedicated to the quadriceps, to avoid complex movements involving too many muscles, not to highlight the focus of the exercise. Of course, this kind of static squatting exercise against the wall also has incomplete places. First of all, it is a static exercise, that is, by maintaining the posture without having to move the joints to achieve the purpose of the exercise. Although it is very effective in increasing the absolute strength and endurance of the muscles, it is less effective in increasing the control of the joints at different angles. The squat only strengthens the quadriceps in the front of the thigh, and the abduction and adduction of the muscles in the back of the thigh is not the focus of the exercise. This is only a part of the lower limb muscle strength exercises, can not rely on a single exercise to improve the overall lower limb muscle strength level. The above description is the standard “squat against the wall” action. You can also refine this action into a variety of exercises according to different needs. For example: for patellar tenderness, or patellar cartilage in a certain location has cartilage damage, will squat to a specific angle (squeeze the damaged part) when the pain is unbearable, or the lower the squat the more painful. At this point, you do not have to squat to 90°. After standing against the wall, gradually squat down from a straight leg to the position where you feel pain, and then a little higher, that is, to find an angle that just does not hurt. At this point it is still necessary to adjust the position of the feet, again the knees and toes should be exactly in a straight line to ensure that the quadriceps are mainly under stress. This will not stimulate the cartilage damage area, not aggravate the symptoms, but also to practice strength. When the muscle strength is increased, the symptoms will naturally be reduced accordingly. If only one leg has the problem of muscle atrophy after injury, or one leg atrophy more serious, you can use the “single leg squat” exercise. After adjusting the squatting posture, the body weight completely moved to the leg with worse strength, and then lift the healthy side of the leg, you can specifically strengthen the muscle strength of the anterior thigh muscle group of the affected leg, can better correct the difference in strength between the affected leg of the healthy side, to avoid muscle imbalance may cause new injuries. Of course, this should be practiced for a period of time after the foundation and then try, otherwise the strength is too poor, a single leg simply can not afford the weight, there is no way to complete. There is also a situation: is a little less flexible people, in bending the knee 90 ° static squat, will feel the pull of the Achilles tendon is too strong, is the back of the calf stomach tugging uncomfortable. This time you can find a 3-5 cm thick small wooden strip, in the practice of squatting when the pad under the heel, ankle joint to raise a little, you can relieve this discomfort. After practicing for a while and improving your strength, you can practice the static squat without leaning against the wall. This will enhance the strength of the quadriceps, while also practicing the muscles of the back of the thighs and waist and buttocks. This enhances the strength and stability of the entire lower extremity, as well as the stability of the pelvis and lumbar region, and the coordination with the lower extremity during exercise. If you wish to increase knee control during exercise, you can do squats in the 0-100° range. Unless there is professional guidance that you should do it, it is not recommended to do deep squats (that is, squatting to the bottom and then standing up) because there is a lot of stress and friction on the articular cartilage. If you want to increase the difficulty further, you can lean on a ball between the wall and your back, that is, lean on the ball to do “squatting against the ball”, so you can increase the difficulty. Because the ball is elastic, you have to control the amount of force and balance the ball’s elasticity to give you the reaction force. And the ball will also roll, it is more important to control the direction of force and the distribution of power between the left and right legs, not to let the ball roll down. If you want to further increase the difficulty, you need to use simple equipment such as balance mats. The so-called balance mat is an inflatable or soft foam cushion, because it is soft and flexible, so people standing on it will not be able to predict the tilt in a certain direction and let the body sway. The difficulty of standing on such a mat and then doing static squats can be imagined. A: The standard posture of a static squat. The angle is smaller (that is, squatting higher). B: the angle is larger static squat (is squatting lower). Can be seen, regardless of squatting high or low is to keep the knee joint and toes in a vertical line. C: Single-leg static squat. The leg that supports the body is the leg that needs to be strengthened. D: The static squat on the balance board. There are more difficult ones that require more specialized equipment. I don’t know what the Chinese name translates to, but in some gyms you can see, probably called the tremor board it. It is a motorized device, like a step or perhaps more like a pedal gymnastics pedal, with a spring-like device underneath, and it will shake at different rates and amplitudes after it is turned on! If you stand on top of the squat, you must contract your entire lower limbs, including the waist and abdominal muscles, in order to control their own posture and balance will not fall. Of course, the squat can continue to evolve or combine with other sports or equipment to further increase the difficulty and intensity. But because there must be a certain training base, and each person needs to practice different ways, here will not continue to introduce. Now, let’s talk about some of the methods and techniques of the static squat exercise. (1) Control the height: After you find the right squatting angle for your practice, you can draw a line on the ground at the toes to make a mark. This way the next time you practice you will know what kind of angle to squat. If the angle is different every time, one high and one low, there is no way to master the amount of practice. This practice for a period of time, the power to improve can easily complete five times after the foot moved forward half a step, squatting a little lower, the intensity of the exercise will increase again. (2) control time according to need: if you want to improve endurance, you can squat a little higher, bend the knee angle a little smaller, each squat until exhaustion. The so-called exhaustion, is really no more strength, squatting can not. Practice this 3-5 times a day, the interval between each time is 1-2 minutes. If you want to improve the absolute strength and increase the size of the muscles. You can squat lower, around 90°, so that you will quickly reach fatigue exhaustion. Find an angle that can only last about 1-2 minutes before exhaustion, 1-2 minutes for each time, interval 15-30 seconds, 5-10 times in a row. It is important to note that the lower the squat, the greater the intensity. After bending the knee over 100°, the force distance decreases and the quadriceps are less stressed.