Tip 1: Expand the distance between stations.
The greater the distance between stations, the greater the strength of squat. When squatting with a narrow standing distance, the distance between the center of gravity of the knee joint and the hip joint is long, and the movement range is large, which is difficult to complete; When squatting with wide standing distance, the distance between the center of gravity of knee joint and hip joint is shortened, and the pressure mainly falls on hip and biceps femoris, which are the key parts of squat.
As far as possible, let the toes spread forward or slightly, which will make the hip muscles more tense and produce a huge stretching reflex when squatting to the lowest point, which is very important to improve the rising speed of the barbell.
Tip 2: Tighten your lower back.
You should train your lower back to keep it tight when squatting. During the whole squat, the lower back should be in an anti-bow shape. If you can't do this, the center of gravity of the barbell will move forward and the squat will probably fail. When squatting, the center of gravity of the barbell must be close to the hip joint and away from the toes.
You should also keep your shoulder blades tense and your elbows as far forward as possible. This can keep the upper back tense enough and keep the barbell in the right position. The straight line between two points is the shortest, so the barbell should be as straight as possible when squatting. If the elbow tip moves backward, the center of gravity of the barbell will move forward accordingly, pressing on your shoulder like a mountain, making you unable to stand up.
Secret 3: feet? Step on the floor?
When squatting, imagine your feet on the floor. When squatting with a wide standing distance, be sure to spread your knees and put your feet on the outside of your shoes to keep your hips tense. This is also the reason why most tennis shoes and comprehensive training shoes are not suitable for squat.
Tip: Four heads and necks lean against the barbell bar.
This is not to let you look up at the sky, but to look forward and head and neck back. The body should also follow the movement of the head and neck, so that the head and neck can closely lean against the barbell bar.
Which part should move last when squatting? It's the boss. When you stand up, what's the first part that moves? It's also the head When you stand up, you must spread your head, neck and upper back as far as possible, and you must move your chest and head first. To lift the barbell, you must move first. If the quadriceps femoris is contracted first, the buttocks will move up before the barbell, which is easy to make the barbell center of gravity lean forward.
Tip 5: Hip joint should move before knee joint.
The most important parts of squat should be buttocks and biceps femoris, which is the key to squat with weight.
Tip 6: Use a box.
Box squat has many advantages. First of all, compared with when you don't use the box, you can sit further back when you squat, which can make more pressure fall on the hip extensor. Secondly, you can squat down to a predetermined depth accurately. If you want to squat down to a height of 5 cm below the thigh level, just adjust the box so that you can squat down to a predetermined depth every time. Third, can box squats break the centrifugal force of muscles? Centripetal contraction circulation is a good way to improve explosive power.
Secret 7 learn to use the strength of abdominal muscles.
Squat masters all know how to use the strength of abdominal muscles when squatting. You must learn abdominal breathing, inhale as much as possible first, and then contract your abdominal muscles. Face the mirror, take a deep breath and see if your shoulders are raised. If so, you are breathing in your chest, not in your abdomen. You must learn to suck air into your abdomen. To do this, you can use a weight lifting belt, but leave a space in the belt so that your abdomen can protrude when inhaling. Weightlifting belt is an important auxiliary training tool to practice abdominal breathing.
Abdominal breathing is very helpful for squats, especially for people who have just learned abdominal breathing. Some people gain 25-50 Jin as soon as they learn abdominal breathing. Abdominal breathing can also temporarily increase the torso circumference and create a more solid support framework for squatting, which is the same reason that people with strong waists usually squat more forcefully. You need to keep erector spinae, rectus abdominis and oblique abdominis as tight as possible, so as to play a better supporting role.
Tip 8: increase the speed of action
Just try it. How high can you jump on the table if the take-off speed is slow? Definitely not that high. In that case, why do you want to do the action slowly in squat training? The faster you move, the easier it is to break through the attachment point.
On the explosive training day, you need to speed up your movements as much as possible. If you can squat 500 Jin, you can use a barbell of 250 Jin for explosive training, but you still need 500 Jin of strength when training, and every movement should be completed with explosive force.
Tip 9 Strengthen hip muscles and biceps femoris.
The quadriceps femoris is not the most important factor of squat, but the gluteal muscles and biceps femoris. Must take biceps femoris as the training center, at least once a week? Bombing? Twice. Most people can do biceps femoris training twice a week.