Main muscles: sacrospinous muscle, gluteus maximus muscle, quadriceps femoris muscle and hind leg muscle;

Secondary muscles: transverse abdominis, gluteus medius/gluteus minimus (abductor), adductor, soleus and gastrocnemius.

way

This action starts from the standing position. You often use heavy objects, or put them in your hand, or lift them with the cross bar of trapezius tail or upper back deltoid.

This action starts from the hips backwards, bends the knees and bends the hips, then the trunk sinks with the load and returns to the upright position. Squats can have different depths, but the correct squats should be at least parallel. Squats below the parallel position are called squats, and those above the parallel position are only shallow squats.

Doing full squat correctly (as proved by Olympic weightlifters and almost all competitive weightlifters) is much safer for the knees and can eliminate the pressure on the lower back.

When the body moves down, the hips and knees bend and the back of the ankles contract. The muscles near this joint begin to contract centrifugally, and when the movement of the buttocks reaches the maximum contraction, the speed slows down and sinks in the opposite direction. Hip muscles provide strength from the bottom. If the knee slides forward or collapses, the muscles behind the leg will produce tension and hinder the upward force.

When the body stretches vertically, the muscles move centripetally, and when the ankles bend and the soles of the feet push to the ground, the hips and knees stretch.

Two common mistakes are falling too fast and bending forward too much. The danger of rapid descent is that you can't finish lifting or get hurt. When the decline in this way leads to the relaxation and tension of squat muscles out of control, the result will be very dangerous. Excessive bending of the body greatly increases the pressure on the lower back, which is in danger of causing lumbar disc herniation.

Control the squat speed and stop at the lowest point for about 2 seconds. First, fully lengthen the rear chain muscles, and second, prevent you from squatting too fast and use rebound force. Pause can enhance muscle control and avoid injury.

The wrong posture that affects the health of the knee is that the knee does not follow the direction of the toe. If the knee does not follow the direction of the toe in this movement, it will twist and rotate this joint, leading to unnecessary torsion, which will soon cause damage to the ligament. Knees must always follow toes. Spread your toes slightly so that your knees can follow correctly.

Matters needing attention

1, do what you can. Squats are heavy, don't blindly increase the weight. You must be careful when practicing without protection and help.

2. Make it clear that barbells should not be placed directly on joints or bones, but on flexible muscles to improve endurance. Let the barbell contact with the shoulder as much as possible to increase the contact surface, reduce the pressure, avoid the pain and maintain the stability of the barbell. In addition, the barbell should be close to the total center of gravity of the body or pass through the center of the supporting surface. In short, a clear placement position is the basis of barbell placement.

3. Correct actions. It is wrong and dangerous to bend over and practice squats. Be sure to look up when you do the action.

4. Reasonable exercise rhythm. Don't put it down too fast or too low when squatting, otherwise it will easily damage joints such as knees and ankles. The reason why the barbell is put down quickly is that the supported muscles are too loose. The barbell is heavy and has a certain speed, which will lead to the inability to get up or slide. The survey shows that barbell slippage occurs during lowering, accounting for more than 70%.

Protection and help are very important when practicing squat. There are mainly two ways: "holding the waist" and "holding the bar" Waist: Behind the practitioner, stand in the same direction, put your hands around the waist of the practitioner and squat together. Grip: Stand in front of or behind the exerciser and hold the barbell with the palms of both hands up.

6. Beginners should experience the movement of 15-20rm weight first, and start to do what they can, and don't blindly increase the weight. Practitioners should be cautious in the absence of protection and help. When resting between groups, walk around to avoid congestion of lower limbs. In addition, the weight of barbell is transferred from the back to the lower limbs during squat. To improve the weight of squat, the strength of muscles in related parts also needs to be strengthened.