Relaxing the hip flexors before squatting can make you squat deeper. Squat is a very popular sport, and many people are practicing it. If the skills and methods of squat are reasonable and you can keep exercising, it is very beneficial to your health. Let's understand that relaxing the hip flexors before squatting will make you squat deeper.
Relaxing hip flexors before squatting will make you squat deeper 1
Before squatting: relax the hip flexors!
Improving the flexion angle of hip joint is helpful to the completion of squat posture. In squat training, many people just can't squat. You can't squat until your thighs are parallel to the ground. If you push hard, your upper body will arch and your whole body will be very tight.
What is the reason?
In short, this is not a technical problem, but a problem of hip joint mobility, more accurately, the angle of "hip flexion". When doing squats, the flexion of hip joint is limited: the joint angle between femur and pelvis is reduced, which will affect your physical performance.
What is hip flexion?
For example, lift your legs to your abdomen (running), or bring your upper body closer to your feet (doing squats). If you want to squat until your thighs are parallel to the ground, the flexion angle of your hip joint should be at least 1 10~ 125 degrees. But when your joint activity is insufficient, you have to squat again, which will inevitably lead your body to use compensation mechanism to complete your movements. Therefore, even if you can squat until your thighs are parallel to the ground, your upper body will arch and lean forward too much.
Sure! This is a terrible situation! You can't do a complete squat, squatting will only lead to various problems! Because of modern people's working and living habits, not everyone can do a standard squat, not muscle strength, but the range of motion of the hip joint. Many people have low back pain, especially sedentary office workers. The main reason is that the so-called "gluteus flexors" are too tight. When we sit down, this muscle of hip flexor will shorten, which will lead to tension. The psoas muscle in the hip flexor group is connected with the lower back muscle group. Tight psoas muscles will force the lower back to push the pelvis forward, which will lead to the risk of lower back pain.
The longer you sit, the tighter your hip flexors will be, and the closer you will get to the perfect squat posture. You must solve this situation by stretching and massage. Don't squat hard! There are many ways to stretch gluteal flexors! Introduce two actions:
1, hip flexor stretching (wall or bench)
Stretch the hip flexors for 2-3 minutes on each side.
2, waist muscle massage to relax
Lumbar muscle massage is very important for everyone!
Lumbar muscle is a deep muscle, which is difficult to contact directly. You can press it with the bar in the gym. The distance between pressing points is about 2 inches next to abdominal compression and about 1 inch below. When you feel the weight really pressing on the psoas, start moving the hip flexor, which can remove scar tissue or tight fascia. You can also play tennis or rubber balls!
Relaxing the gluteus flexors before squat will make you squat 2 1 and promote blood circulation of lower limbs.
You can promote blood circulation of lower limbs by squatting. Now many office workers often sit for a long time. Under the condition of sitting for a long time, the blood circulation in the lower limbs is slow, which can not provide blood to the upper body in time, which may affect the blood supply to the heart and brain.
Through squatting exercise, the activity of lower limbs can be increased, the blood circulation speed can be accelerated in the process of continuous activity, and the blood can be transported to the needed parts of the body in time to meet the needs of the body, which is a remarkable benefit that can be harvested by squatting.
2. Enhance cardiopulmonary function
If you can insist on squatting, it is beneficial to enhance people's cardiopulmonary function. Because in the process of squatting, the movements of limbs are large, doing dozens of squats continuously can exercise people's heart and lungs, keep their heart and lungs functioning normally, and supply blood in time, increase vital capacity and improve myocardial contractility, which is helpful to keep heart and lungs healthy. Therefore, in the process of improving the function of important organs, you can practice squats properly. After persistence, the heart and lungs will maintain normal functions.
3. Promote fat burning
Practicing squat also helps to lose weight. Many people are facing the problem of obesity, and a lot of fatty substances are accumulated in the body. If you don't insist on more exercise to promote the burning of fatty substances, you will be obese because of fat accumulation and slow burning speed. When obesity is obvious, the incidence of some chronic diseases is high. Therefore, in the process of active weight loss, you can try some high-intensity exercise and practice dozens of squats every day. The speed of burning fat can achieve the goal of stable weight control.
Step 4 exercise calf muscles
If you can do squats every day, you can also enhance your muscle strength. Because people need to walk steadily in the process of squatting, the muscles of lower limbs are exercised, the activity is increased, and the muscle strength is enhanced, which helps to shape perfect muscles. Therefore, if you want to keep fit, promote muscle growth and make the lower body muscles stronger, you might as well do more squats.
5, improve resistance
Sticking to squatting helps to stay young and healthy, because squatting is a kind of exercise. In the process of squatting, maintaining good circulation of the body can activate immune function and often improve resistance. If you want to prevent weakness and get sick easily, you can exercise more at ordinary times. After you insist on squatting, your body gets enough exercise, immune cells are activated, and your resistance will naturally increase. This is the key to prevent the decline of immune function.