There is always someone keeping working out (part 25)(Original) /总有一个比你忙，比你穷，比你老的人在健身（二十五）

mrpointp (74)in #cn • 7 years ago (edited)

You can do this action anywhere. 在民宿也不忘健身：）

Today I would like to introduce you to another classic action without using any instrument—deep squat.
I believe most of you have heard of this action. During the school, our P.E. teachers always asked us to practice this action but nearly few of them would tell us how to complete the standard action. Now, I will share with you the detailed explanation of deep squat.
今天我想向大家介绍另一个不用器械的黄金动作—深蹲。
相信大家都对这个动作有所耳闻，体育老师会要求大家练习这个动作，可是几乎没有老师会告诉大家标准动作该如何完成，今天我将带给大家深蹲的详细讲解。

Action tips 动作要领

1.Keep your body upright and your feet are going to be shoulder-distance apart. Your tiptoe slightly expand outwards and allow your arms to drop naturally.
身体直立，双脚分开比肩稍宽，脚尖稍微外扩，手臂自然向下垂直。
2.When squatting, raise your arms and keep the shoulder and the waist forming a straight line. Keep your upper body leaning forward, but do not sink your buns. The thigh and the ground can be parallel.
下蹲的同时将手臂前平举，肩部至腰部保持一条直线不变，上半身略前倾，屁股不要过于下沉，大腿与地面平行即可。
3.When doing this action, slow down. And mainly use your thigh muscles and focus your attention.
蹲起时动作放慢，主要运用大腿肌肉，注意力集中。

ATTENTION注意

When completing the action, you can’t bend your upper body. Otherwise, it may hurt the lumbar spine. To complete the action, you are expected to slow down. Do not pursue the number or speed. Instead, you need to control the action rhythmically. Do not forget this warming-up before this action. You can do the way through the upward leg swinging.
完成动作时上半身始终不可弯曲，否则对腰椎有伤害。完成动作时一定要缓慢，不可追求数量或速度，要有节奏地控制动作。再做这个动作之前也不要忘记热身，可以通过高抬腿的方式进行。

Advantages for deep squat 深蹲的好处

As long as your action is standard, it will never hurt the knees. Instead, it will strengthen the knee blood circulation and strengthen the muscles; to complete this action, you will use most of your muscles, which means that long-term adherence can exercise the whole body muscles. Deep squat can exercise cardiopulmonary function. I personally think that this action is both anaerobic exercise and aerobic exercise.
只要你的动作时标准的，就绝不会伤害膝盖，反而会加强膝盖的血液循环，强化肌肉；完成这个动作的时候会利用到全身大部分肌肉，那就意味着长期坚持可以锻炼到全身肌肉；深蹲更能锻炼心肺功能，我个人认为这个动作就是无氧运动又是有氧运动。

If you have mastered the basic skills, then you can do this action with a heavy weight and this is a very good practice for thigh muscle movement!
如果你深蹲有一定基础了，那么就可以进行负重深蹲了，这是个很不错的练大腿肌的动作！

If there is any question, leave a message or comment below. I will do what I can to offer help.
有任何不清楚或对于健身还有很纠结的问题，都可以问我，本人会尽力为大家提供帮助！

Chapter directory 章节目录

Chapter 章节	Content 内容
1	brief introduction about fitness 健身初章
2	exercise for musculus triceps brachii & pectoral muscles 肱三头肌和胸肌练习
3	advanced exercise for musculus tricpes brachii 肱三头肌的高级练习
4	how to do pull-ups 引体向上
5	warm-up and stretching exercise 热身与拉伸
6	fitness plan and some precautions 健身计划与注意事项
7	how to train abdominal muscles(part 1) 腹肌训练（一）
8	how to train abdominal muscles(part 2) 腹肌训练（二）
9	how to train abdominal muscles(part 3) 腹肌训练（三）
10	how to train biceps(part 1) 肱二头肌训练（一）
11	how to train biceps(part 2) 肱二头肌训练（二）
12	how to train the anterior deltoid 三角肌前束练习
13	how to train the middle deltoid 三角肌中束练习
14	how to train the posterior deltoid 三角肌后束练习
15	exercise for latissimus dorsi muscle 背阔肌练习
16	elbow plank 平板支撑
17	what is RM? 什么是RM值？
18	running 跑步
19	a healthy way to lose weight 健康的减肥方式
20	rest after working out 健身后的休息
21	working out for girls 女生健身
22	how to increase muscles 如何增肌
23	food recommended in the period of bodybuilding健身期间的饮食推荐
24	the correct understanding of protein powder蛋白粉的正确认识
25	How to do deep squat 深蹲