The Common Myth of Female Bodybuilding College Students (the first fitness coach for the keyword "Squat" on the Internet) 1: Squat will hurt your knees. The concept that squatting will hurt your knees should be far behind. A few decades ago, because the research on weight-bearing training movements was still very few, and all of them were led by medical staff related to sports injuries, it caused "sample bias". This means that the samples in the hands of these researchers are all injured people, and naturally it is easy to draw the conclusion that squatting is dangerous and hurts the knee. With the gradual popularization of weight-bearing training, more and more examples show that as long as the operation and guidance are correct, squat is not only safe, but also can prevent possible knee joint injuries in the future. Many injuries that seem to be caused by squats are actually not directly related to squats, but come from complex reasons, such as incorrect posture, abnormal skeleton structure of the original body, superposition of daily activities or sports, fatigue or overtraining, and even unbalanced nutrition and lack of sleep. Myth 2: The lower you squat, the easier it is for your knees to get hurt. This myth is similar to the last one, and there is no evidence to prove it. The injury rate is the same and there are many related factors. Moreover, among all the data related to squat depth and injury rate, the only thing that can be measured and digitized is "the force on the knee at different depths during squat". After the actual measurement of these forces, the results show that the cartilage and ligament that are most often injured in the knee joint structure bear the greatest force from the unavoidable movement angles in daily life, such as semi-squatting, squatting "shallow squatting" and standing up from the chair, rather than "squatting". In addition, in terms of training efficiency, the muscles of the whole squat (squatting to the end, the back of the thigh almost touches the calf) contract greatly, and the muscles of the whole squat and the half squat are also 10, and the whole squat gives more muscles and the training effect is better. From a healthy, practical, close to daily life and long-term point of view, as long as there is no problem with your current joint activities, the lower you squat, the better. Myth 3: Don't let your knees exceed your toes. It is common to say that knees should not exceed toes. You can see coaches teaching with such instructions in major gyms. However, if you carefully read the analysis of squat movements in this book, you will find that few people can do a correct and comprehensive squat with their knees below their toes. The biggest reason is that if the knee does not exceed the toe, the pressure on the lumbar spine will increase significantly, although it will decrease. Deliberately avoiding knees exceeding toes will move the body's center of gravity back. At this time, in order to balance the body, the upper body must lean forward a lot. The more inclined the upper body is, the harder the lumbar spine will be, which will make the body shape compensate too much and make it difficult to make progress. The Common Myth of Female Bodybuilding College Students (the first fitness coach for the keyword "Squat" on the Internet) 1: Squat will hurt your knees. The concept that squatting will hurt your knees should be far behind. A few decades ago, because the research on weight-bearing training movements was still very few, and all of them were led by medical staff related to sports injuries, it caused "sample bias". This means that the samples in the hands of these researchers are all injured people, and naturally it is easy to draw the conclusion that squatting is dangerous and hurts the knee. With the gradual popularization of weight-bearing training, more and more examples show that as long as the operation and guidance are correct, squat is not only safe, but also can prevent possible knee joint injuries in the future. Many injuries that seem to be caused by squats are actually not directly related to squats, but come from complex reasons, such as incorrect posture, abnormal skeleton structure of the original body, superposition of daily activities or sports, fatigue or overtraining, and even unbalanced nutrition and lack of sleep. Myth 2: The lower you squat, the easier it is for your knees to get hurt. This myth is similar to the last one, and there is no evidence to prove it. The injury rate is the same and there are many related factors. Moreover, among all the data related to squat depth and injury rate, the only thing that can be measured and digitized is "the force on the knee at different depths during squat". After the actual measurement of these forces, the results show that the cartilage and ligament that are most often injured in the knee joint structure bear the greatest force from the unavoidable movement angles in daily life, such as semi-squatting, squatting "shallow squatting" and standing up from the chair, rather than "squatting". In addition, in terms of training efficiency, the muscles of the whole squat (squatting to the end, the back of the thigh almost touches the calf) contract greatly, and the muscles of the whole squat and the half squat are also 10, and the whole squat gives more muscles and the training effect is better. From a healthy, practical, close to daily life and long-term point of view, as long as there is no problem with your current joint activities, the lower you squat, the better. Myth 3: Don't let your knees exceed your toes. It is common to say that knees should not exceed toes. You can see coaches teaching with such instructions in major gyms. However, if you carefully read the analysis of squat movements in this book, you will find that few people can do a correct and comprehensive squat with their knees below their toes. The biggest reason is that if the knee does not exceed the toe, the pressure on the lumbar spine will increase significantly, although it will decrease. Deliberately avoiding knees exceeding toes will move the body's center of gravity back. At this time, in order to balance the body, the upper body must lean forward a lot. The more inclined the upper body is, the harder the lumbar spine will be, which will make the body shape compensate too much and make it difficult to make progress. There is another biggest reason. I don't recommend you to bend your knees over your toes: in your daily life and leisure sports, you will do "bend your knees over your toes" dozens of times a day: get up from your chair and sit down, go up the stairs, go down the stairs, or even just take the simplest path. If you look at it, you will find it difficult to do these actions if you want to keep your knees above your toes. You will suddenly become unable to move. If you are not stiff, you should slow down so as not to fall, or you should grasp the auxiliary with your hands, so that you can do these ordinary actions like drinking water. Since the knee crosses the toes so frequently in daily life, there is no reason to completely eliminate it in training. You can insist that your knees don't exceed your toes, and imagine that the instep flexion angle mentioned in "Common Wrong Squat Posture" is insufficient. Think about it, it's hard to keep the spine neutral with your bare hands. If you add weight (such as barbell squat), is it even more impossible to do a good posture? ▼ Knees over toes ▼ Knees should not exceed toes, and the pressure will increase. Lunge (front) strength ●●●●●●● Skill ●●? Bow and arrow squats should be "strode", and attention should be paid to the dynamic balance of the feet and the ability of thigh muscles to slow down the knees when the feet land. This action is very life-oriented, because everyone has to walk, stride and slow down to make an emergency stop (such as going down the stairs or changing the sprint direction on the field). Advantages: high practicability, besides exercising muscle strength, it can also exercise daily activities. Limitations: the stability challenge is higher than squat (you can make a version without stepping on it first). Female college students remind beginners that their feet and knees may be tight or uncomfortable at first because of their low softness. You can do small movements first, and gradually increase the range of movements with the increase of proficiency. Bow and arrow squats should achieve an average output of the front and rear feet, and the action line should be straight up and down, so the front knee usually does not exceed the toes. The best step distance is close to 90 degrees from the knee, and the upper body is in a straight line with the back of the thigh. The second and third toes point straight ahead, and the feet are shoulder-width apart, which is about the distance between the feet when walking. Step on it, be sure to step on it steadily. Straight up and down. The pelvis and upper body are facing straight ahead, and the hind feet are on tiptoe, and the toes are facing forward. The pelvis does not rotate backward with the foot, but firmly faces straight ahead. Go straight up and down, with your knees slightly above the ground and your front feet not braked. If the knee is pushed too far, the heel will leave the ground, causing the front knee to be unstable. This article is excerpted from the publication of "Fitness Begins with Squat/Healthy Beauty Students"/Shang Zhou.