In the next few days after today, the editor will bring about Chapter 6 of PrisonerFitness-The True Power Book About Squats Nine movements, today we will bring the last movement and the final pose, and next time we will bring the squat upgrade movement. I hope it will be helpful to everyone
Convict Fitness - The True Power Book (Chapter 6, Part 3) No. 1 in Squats , 2-style
Prisoner Fitness-Zhen Qi’s Book of Strength (Chapter 6, Part 4) Squat Chapter Three and Four Styles
Convict Fitness - The True Power Book (Chapter 6, Part 5) Squats Fifth, Six Styles
Prisoner Fitness - Zhen Qi’s Book of Power (Chapter 6, Part 6) Deep The seventh and eighth squats
The ninth single-leg assisted squat
Actions
Place the basketball on the outside of the leg you want to work on. Stand upright with one foot flat on the ground and the other foot raised in front of you - the same starting position for a single-leg half squat (Position 8). Extend the arm on the same side that lifts the leg forward, and let the other arm hang naturally by your side (Figure 37). Then bend the hip and knee of the supporting leg until the back of the thigh is tight against the calf and you can no longer squat. At this point, your hands should be firmly on the basketball, which is the lowest point of the movement (Figure 38). You'll rely mainly on your legs when you get up, but you'll also want to press down on the basketball with your hands to gain leverage during the initial stages of the reverse movement. Note that during the movement, the heel of the supporting leg should never be lifted off the ground.
Analysis
The lowest point of any squat movement is the most difficult, especially the single-leg squat. This movement safely solves the problem of being in the lowest position by allowing you to use your hands for those crucial first few centimeters of reverse movement. By practicing this move, the ligaments and tendons in your knees will strengthen, and you'll be able to confidently tackle the ultimate move, the single-leg squat. Additionally, this movement forces your hip flexors to work harder to keep the raised leg higher than when doing a one-leg half squat, which may take some getting used to. Invest some time in this important step.
Training objectives
·Beginner standard: 1 set, 5 times (each side)
·Intermediate standard: 2 sets, 10 times each (each side)
·Upgrade standard: 2 sets, 20 times each (each side)
Slow and steady
If you're not yet at the beginner level for this exercise, try using something taller than a basketball. A chair or low coffee table is a good choice. These objects support your arms through a greater range of motion than using a basketball. Once you can perform the move with a taller object, switch to a shorter object and continue practicing this step by step until you're ready to try the move with a basketball again.