How to practice squatting horse stance

Although we know that squatting horse stance can exercise, but there are many people do not know how to practice squatting horse stance? Squatting horse stance to how to squat? Here we take a look at how to practice squatting horse stance in the end.

How to practice the warm-up exercise of squatting horse stance

Many people feel that squatting horse stance is not a very strenuous exercise, so often omitted the warm-up link, in fact, warm-up for squatting horse stance is very important. In the squatting horse stance, because the center of gravity is concentrated in the waist and abdomen and legs, so warm-up exercises in addition to some full-body movements, such as jogging. Should also be especially for these parts of the warm-up, such as the heaviest burden of the knee joint for the wrap around: standing lift the right knee, hands under the right thigh crossed fingers lift the leg. Take the knee as the axis and gently circle the calf clockwise to the right, four or five turns and then circle the same number of turns counterclockwise to the left. Then switch to the left leg and practice the same way as before. You can also twist your waist and move your wrist joints to move all parts of your legs, muscles and joints.

Squatting horse stance posture how to practice

Four flat horse posture

The usual practice of horse stance is generally four flat horse. Its practice posture is two legs parallel to open, the distance between the two feet three foot length, and then squat, toes parallel to the front, do not skew outward. Two knees outward, the knees can not exceed the toes, thighs parallel to the ground, while the crotch forward inward, the hips do not protrude, so that the crotch into a circular arc, commonly known as the round crotch, with chest and back, do not lift the chest, chest to be flat, back to round, both hands can be wrapped around the chest, such as holding a ball. Void spirit top strength, head upward, the top of the head, such as by a line hanging. Two feet shoulder width or three and a half feet can be. It should be noted that there is a difference between the wide and narrow horse (feet shoulder width) exercise parts, in addition to the narrow horse movement is relatively difficult, especially the low narrow horse stance, it is easy to produce sympathetic buttocks, shy chest problems, the movement is not easy to standardize. The first practice should stand large steps, three feet or three and a half feet is more appropriate.

High horse stance posture

High horse stance that is high horse stance, is the opposite of four flat horse. High horse stance does not require the thighs parallel to the ground, but the specific height of no uniform regulations. Most of the squatting to about 120 degrees around the angle of the majority, older or weaker body and then higher can be.

Squatting horse stance practice how long

Squatting horse stance in fact, there is no specific requirement to practice each time how long, according to their own situation to determine. Generally when you start to practice squatting horse stance, you may only squat a dozen seconds, then start from a dozen seconds, slowly increase, gradually increase the strength of some, so as to get a better exercise effect.

How often to practice squatting horse stance

The squatting horse stance can be practiced every day if the physical condition allows and if you can adhere to it. But it is recommended to do 3-4 times a week is appropriate, so that the leg muscles can have rest space, not because of high-intensity exercise and thickening.