One: Squat
I believe everyone is familiar with squat pits. Speaking of squatting, there must be all kinds of squatting-related actions in your mind, such as squatting, such as barbell squatting and goblet squatting. These are all variants of squatting. After all, squatting is not the only way. Mode is very important if you want to train for a long time.
Does everyone need to do barbell squats? That's not true. Do most people need to keep their trunk and hips stable when standing with their legs symmetrical? The answer is yes. Because people are different, everyone uses different methods.
Your training goal is to find the action that can give you the greatest advantage and the risk of injury is small. So what can you do to evaluate your current level and training ability? Here are some advanced methods. As long as you can master the first mode, you can enter the next stage for a long time.
Advanced movements: self-weight squat, goblet squat, barbell neck squat, barbell neck squat.
Why is the barbell crouching behind the neck the last one? Many people's barbell squats are not standard, so they need to take a step back to their own weight squats, master their own weight squats, and then go to the advanced level. Barbell neck squat is not the most ideal variant of squat. The key is that you can find your most difficult move and finish it well. In this way, the action mode of squatting can be well completed and certain effects can be achieved.
Two: Hip hinge
Hip hinge is a good action to protect the lower back, but many people have lost the ability to do this action. Many people often confuse this action with hard pulling. In fact, hard pulling is just an action in hip hinge. You can understand that not all hip hinges are hard pulls, but all hard pulls are hip hinges.
Many people are unwilling to pull hard. They think it's dangerous. They think it's the only hip hinge action, so they don't do it. In fact, this is not correct. At the same time, many people began to pull hard before they mastered the hip hinge, which is even more wrong. The following is the advanced action of hip hinge.
Advanced movements: Romanian hard pull, dumbbell Romanian hard pull, barbell Romanian hard pull, hard pull, hexagonal barbell hard pull, barbell rack hard pull, barbell hard pull.
Because everyone's physical condition is different, not everyone can pull the barbell from the ground, and everyone can choose according to their own situation.
Three: lunge?
One-leg training is also an action that is often neglected, and many trainers don't like to do it. Because this action can't bear a lot of weight, and it is still difficult. If you are weak or unbalanced, it will be difficult for you to complete this action. In fact, one-legged training does not mean doing some balance training. After all, you're not juggling.
Many people may think of rushing when doing this action, but you don't consider the difficulty of the action. This kind of action is more suitable for some high-level trainers, and for some beginners, it should start from the in-situ action.
Advanced movements: leg-splitting squat, back leg-lifting squat, front leg-lifting squat, back lunge squat, front lunge squat, one-legged hard pull.
One-legged movements also include some hip joints, mainly knee joints and hip joints.