- Borrowing and squatting
Practitioners lean on the wall with their back and lumbosacral, or hold the railing with their hands, so as to decompose the body weight and make the squat training easier to squat deeply and squat for a long time. The practice time can be gradually extended from the first 1 minute to 5 minutes.
- Tai Chi squat
Tai Chi squat is to put the toes together and the heels close together, and then bend the knees until the thighs and calves are close to each other. The meridian points overlap and squeeze each other, which can have the effect of massage and massage. Practice time 1 to 3 minutes.
- Gossip squat
Bagua squat is evolved from Tai Chi squat, that is, the lower limbs of Tai Chi squat are changed into lower limbs separated, the feet are shoulder-width apart, the feet are parallel, the knees are bent less than 90°, the hips should not be twisted from side to side, and the distance from the ground should not exceed 90°. 10 cm, Bagua squat is easier than Tai Chi squat. Practice time is 1 to 5 minutes.
- Squat on tiptoe
The practitioner places the forefoot of both feet on the ground and lifts the heel off the ground. Bend your knees, sink your torso, and press your thighs tightly against your calves. Tiptoe squat has a certain degree of difficulty. Don’t be too reluctant when you practice it for the first time. The time should be controlled within 30 seconds to 1 minute.
- Squatting
Heel squat and tiptoe squat are exactly the opposite, that is, the heels land, and the arch of the foot can also land on the ground, and the forefoot is suspended, that is, the rear 2/3 of the sole of the foot touches the ground. Because the forefoot is hanging in the air, the center of gravity of the body is shifted backwards, and it is easy to fall backwards if it is not mastered well. Therefore, you should pay attention to safety when you practice for the first time, and the time should be controlled within 30 seconds to 1 minute.
