Squatting against the wall generally takes a quiet posture. It is an introductory movement for beginners to practice their legs, which can reduce knee flexion and jitter during squat or load-bearing squat training. It is also to strengthen the action of knee joint muscles on the premise of minimal damage to the knee joint, thus alleviating arthritis caused by muscle degeneration.
Quiet. Get down.
1. Body posture: your feet are shoulder width apart, and the heel is about the length of your thigh from the wall, so that your knees will not extend forward, which can ensure safety. Hands are naturally placed on the thighs or naturally hung on both sides of the thighs.
Attitude attention: look up (look straight ahead); Chest out; Shoulder sinking; Abdomen; Stick your back firmly. Viewed from the side, the ears, shoulders and hips are in the same straight line.
2. Center of gravity: the middle of thigh is vertically downward. Don't lean too much against the back wall.
3. Knee: Again, the knee is not allowed to buckle.
The knee direction is always the same as the toe direction, so the toe should not be splayed inside, but it can be abduction properly.
4. Range of motion: Generally, static squat requires the trainer to keep this motion for a period of time. Therefore, for trainers with different muscle strength, the exercise intensity can be adjusted by changing the action range according to the figure below. (Suggest a group of 45 ~ 60)
5. Breathing: Since squatting is a static action, the breathing rhythm should be gentle. Unlike the slow-sucking and fast-spitting rhythm of self-weight squatting.
6. Muscle strength: Static squat is mainly maintained by static contraction of leg and hip muscles. So I also exercised the muscles of my hips and legs.
7. Stretching: I also introduced the role of stretching in squat movements.
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.
Complete training must have stretching.
Hip and leg stretching
8. Any training is based on the principle of painless. If joint pain, tingling and muscle strain occur during exercise, you should stop exercising.
This is the second leg training action I shared, which is very basic. Language organization may be boring, but it is concise and practical. My idea is systematic fitness, starting from scratch.
Next time I will explain the third leg training movement and the arrangement of training content and intensity. You can make your own training plan!