Before squatting, complete the following actions. You may find that squatting is better than usual. You can find the feeling of your hips. Your body will be balanced and squatting will be easier.
1. Touch your toes and squat
In this process, you must keep slow and keep your heels off the ground. You can pad your heels with barbell pieces to reduce the limitation of ankle and calf flexibility. If you can't touch your toes, you should do this exercise first. Just bend over and try your best to touch your toes, and any bouncing touch is prohibited. Once you get to the bottom of the squat, keep your ass as close as possible to the back of your calves and remember to sink your shoulders and back. When you first try this action, it's easy for your upper back to be round. Also, make sure your elbows are on the inside of your knees, and then your arms are straight up. The purpose of this is to bring your chest inward, not to show where your ribs are unfolded. Slowly let the body adapt to this rhythm. The goal is to do 2-3 groups, 5-6 times in each group, as part of the dynamic warm-up. When you can reach the bottom, keep your upper body upright for 3 groups x5-6 times.
When you practice for a period of time, you can remove the plank or barbell piece raised by the heel
2. Based on the previous action
Lift and straighten your arms
4 groups x 15 times
Raise your arms to keep your shoulder blades in place, leaning back and down. The key is to go slowly and make sure your head doesn't move forward. Then you can raise your hands over your head and use the medicine ball to increase the weight. This method can help you activate the core, let the body instinctively balance the weight, and improve the flexibility and control of the thoracic spine in an all-round way. As you lift the medicine ball, you will want to hold your breath, but be sure to squat and exhale, and then repeat the process.
