What is squat? Some fitness enthusiasts have their own set of fitness methods, and everyone's favorite fitness programs may be different. Squat is one of the exercises that many people usually practice. Do you know what squat is? Let's find out!

What is a squat? 1 What is a squat?

Squat is the trump card for practicing thighs. Squat is an action that requires great lung capacity and a strong heart. In addition, sticking to it will also play a role in losing weight. The standard of squat is to keep the back straight and the hip joint lower than the knee joint. Incorrect technical movements can damage the knee joint.

When practicing squat, you must put the barbell firmly, so that the practice can be safe, effective and painless. To this end, please pay attention to the following points:

Do what you can.

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

Obviously, 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.

Correct action

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

Reasonable action 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%.

It is very important to protect and help when practicing squats. 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.

Beginners use the weight 15-20RM to experience the action 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.

What is squat? 2 Do squats count as anaerobic exercise?

1, does squat count as anaerobic exercise?

The answer is yes. First of all, you have to know what anaerobic exercise is. Anaerobic exercise refers to the high-speed and vigorous exercise of muscles in the state of "hypoxia" Anaerobic exercise is mostly exercise with high load intensity and strong instantaneity. You can simply understand that all high-intensity sports involving moving and lifting weights and short-term bursts are anaerobic. No matter what kind of squatting posture, it is related to moving heavy objects (the unarmed squatting posture is your own weight). So squat is anaerobic exercise.

2. It is normal to feel sore and swollen in squats.

Squat training is anaerobic exercise, so the first time you do squat, your legs and hips may feel a little sore the next day. This shows that you have achieved the training effect, because your muscles are not adapted for the first time, your nerves have poor ability to recruit muscle fibers, poor contractility and excessive lactic acid accumulation. It usually takes a week to recover. This is a normal phenomenon. With the increase of your training times, your body's recovery ability will be faster and faster, and you may finally recover in 1~2 days.

3, squat with morning running can reduce fat.

If you still have physical strength after doing squats, you can do an aerobic exercise (such as running in the morning) on an empty stomach, drink some water in the morning and go out for a run for 20 minutes. After running for 20 to 30 minutes, you can eat. If your thighs and hips are really sore, it means that your body sends a signal to let you rest and raise your body, then you can rest that day.

Where is squat effective for muscles?

1, exercise muscles

Squat is mainly aimed at the legs, but it also has a good exercise effect on the body. The main muscles that can be exercised are rectus femoris, middle femoris, lateral femoris, medial femoris, gluteus maximus, biceps femoris, semitendinosus and semimembranous muscles, as well as erector spinae, piriformis, adductor, middle gluteus, gluteus minimus and calf muscles.

2. Squat method

When doing squats, the fitness method is very important, and the standing posture at the beginning of squats will affect the exercise effect of the whole squat. Standing is when your feet are naturally open, slightly wider than your shoulders, your toes are naturally open, the angle is about 30, and your body is upright. When you squat, your eyes look forward, your upper body leans forward slightly, your hips stretch backward, and your knees bend in the same direction as your toes. The muscles above the thigh are in a horizontal state, or slightly lower, and then recover and return to the original standing posture.

3. Preventive measures

When doing squats, there are also many places that need attention to avoid adverse effects on health. Squat exercise will cause great damage to the joints of the legs, so don't exercise too often. The intensity of daily exercise is limited, and once it exceeds the limit, it will cause damage to joints.

What are the characteristics of anaerobic exercise?

1, the oxygen uptake during exercise is very low. Because the speed is too fast and the explosive force is too strong, the sugar in the human body cannot be decomposed by oxygen, so we have to rely on "anaerobic energy supply". Because it cannot be effectively combined with oxygen, energy is easily decomposed into lactic acid.

2. This kind of exercise will make the body produce too much lactic acid, which will lead to muscle fatigue for a short time. I feel muscle pain and shortness of breath after exercise. In fact, a large number of intermediate metabolites such as pyruvate and lactic acid will be produced during glycolysis, which cannot be eliminated by respiration. When these acidic products accumulate in cells and blood, they become "fatigue toxins", which will make people feel tired and weak, muscle aches, difficulty breathing, rapid heartbeat and arrhythmia. In severe cases, acidosis will occur and the burden on liver and kidney will increase. Therefore, any exercise should not be carried out blindly, but must be carried out in a planned and regular manner.

After general anaerobic exercise, people will always be exhausted, and muscle pain will last for several days before it disappears. If you want to make your body stronger or lose weight, you can go to the gym to take part in anaerobic exercise. However, when exercising, it is best to follow the guidance of the fitness coach and choose a training plan that suits you, and you can't do it blindly.