If I ask people: “Do you know how to squat?” Many people may encounter this problem will say: “This is not nonsense, squat who can not ah? You’re insulting people’s intelligence with this question.” If I ask people more carefully, “Is your squatting scientific? “I’m afraid that not many people can answer with a straight face.” In fact, a small squat is a big learning curve. Here I come with you to understand the science of deep squatting. Deep squat is a form of physical exercise, it has many benefits: deep squat can increase lung capacity and strengthen the heart. It also has a weight loss effect. The squat is a complex, total body exercise that trains the muscles of the thighs, hips, back, intercostal muscles, abdomen, and shoulders and arms, while strengthening bones, ligaments, and tendons that run across the lower body. But all of these benefits are based on one premise: the movement is standard. If the movements are not standard or even correct, they can instead damage the knee joint. Here, I’ll briefly introduce the action essentials of the deep squat from the point of view of knee health: 1, preparation: deep squat before the need to warm up in advance, such as first doing a few minutes of brisk walking to warm up, which can make the joint fluid secretion more, thereby reducing the wear and tear on the knee joint in the deep squat. 2, squatting: squatting link need to pay attention to the position of the knee and toe. To pay attention to whether the knee is moving forward, the more the knee over the toe, the more pressure on the knee will be, the more detrimental to the health of the knee. When squatting, place your weight on the middle and rear position of your feet, thus reducing the pressure on your knees. In addition, squatting knees and toes should be facing the same way, the upper body continues to keep the chest collapsed waist, keep the upper body straight, eyes forward, do not lean forward. 3, maintain: squatting, the thighs remain parallel to the ground (keep the knees and hips in a straight line). In the squat to the lowest position, the mind must not desert, once relaxed, the pressure on the knee joint will increase. 4, squatting: the entire squatting process to maintain a stable center of gravity, the foot can not move. The knee joint should not be completely straight, so as not to increase the pressure on the knee joint. Do squat when the knee click sound, still dare to squat? The click is also known as the joint popping friction sound, there are physiological and pathological popping. If the squatting process occurs during the click, this is a physiological ringing. In fact, the joints of the fingers, neck and other parts of the body can also occur physiological ringing, this ringing is normal, not related to disease. Physiological ringing involves the joint cavity and the joint fluid in the joint cavity. The joint cavity is under negative pressure and has a stabilizing effect on the joint structure. The joint fluid has a lubricating effect. When a joint is engaged or flexed, the tension exceeds the negative pressure in the joint cavity and a cavity is created. The presence of the cavity causes the surrounding gas to enter quickly and vibrate with the joint fluid, resulting in a clicking sound. However, if there is a sound even when standing up from a deep squat, it means that there is wear and tear on the joint. Once the number of wear and tear, it will lead to the occurrence of knee joint pathology, such as degenerative knee joint degeneration, etc., if necessary, you need to promptly seek medical attention, serious can only bear the pain, choose other more suitable exercise.