Squats mainly exercise leg and hip muscles.
Summarize the role of leg training in one sentence: men practice legs, but women can't stand it; Women practice their legs, but men can't stand it; Both men and women practice their legs, and the bed can't stand it.
Leg is the largest muscle group in human body, and solid leg muscles contribute to the growth of whole body muscles; Can make you burn more calories; It can make your body sexier.
deep squat
1. Standing posture: Squats are divided into three types, generally based on shoulder width: narrow distance (slightly narrower than shoulder), wide distance (slightly wider than shoulder) and shoulder width. Shoulder-width stance is usually used.
Let's talk about the shoulder width of the foundation first, and the standing posture is as shown below.
2. Center of gravity: Step on the ground with your feet, and the center of gravity is between your feet. From the side, your ears, shoulders and hips are in the same line. Don't lean forward and backward too much.
3. Bend your hips: Simply put, move your hips. You should use your hip joint flexibly.
Usually when I teach others to squat, I will say this: Imagine that there is a stool behind your ass and your ass is sitting on it.
In this way, most people will master the skills of hip flexion.
4. Knee position: knees are not allowed to buckle when squatting. Generally speaking, it is safer to keep the knee under the toes, and the pressure on the knee is relatively small.
But everyone's physiological structure, physical quality, flexibility and so on will inevitably be different. So it is acceptable to slightly exceed the toes.
5. Body posture: avoid chest, hunchback and excessive head raising.
Always keep the spine neutral, that is, the ears, shoulders and hips are still in a straight line.
6. Motion range and trajectory: The most common squat is to squat until the thigh is parallel to the ground.
When you stand up, remember not to overstep your knees, keep proper slight flexion, and don't lock your joints.
7. Breathing and rhythm: Correct breathing and rhythm can make your training get twice the result with half the effort.
Breathe, inhale when squatting, exhale when getting up, don't hold your breath.
Rhythm: inhale for 0 ~ 3s, exhale for 0 ~ 2s, and exhale slightly faster than inhale; The rhythm of action is consistent with the rhythm of breathing!
8. Muscle strength
The most important thing is muscle strength. Squats can exercise your hip and leg muscles. If you don't feel anything after hip exercises, I'll give you two suggestions.
① Multi-activity hip joint, with hip muscles attached to the hip joint. Joint mobility is not enough, muscle contraction is not enough, and the target effect can not be achieved.
② On the basis of correct movements, increase the distance between the feet.
stretching
Exercise without stretching has no soul. The following briefly introduces the function of stretching:
① Promote the decomposition of lactic acid accumulated during exercise and relieve muscle soreness.
② Stretching the outer membrane of muscle promotes the increase of muscle tolerance.
③ Increase muscle flexibility and reduce the possibility of injury.
④ Stretching can make muscle lines more symmetrical and beautiful.
Partial stretch icon:
Because I also exercise at home, I share part of my self-weight hip and leg training plan. Interested Jane friends can refer to sports. The strength can be adjusted appropriately.
10. Any training is painless. If joint pain, tingling, muscle strain and other discomfort occur during exercise, you should stop exercising.
Writing a manuscript for the first time. If you have better technical advice or simple friends have questions about the action, please leave a message in the comment area. I will continue to improve and answer them. Thank you!