Exercise the correct posture of squatting. In life, I believe many friends have the habit of exercising, among which squat is the most common exercise method, but many friends do not follow the standard way. The main training target is boys. Below I sorted out the correct posture for doing squats.
Correct posture, standing distance and toe angle in squat practice 1 1
Squat station distance varies from person to person, and the muscle groups trained by wide station distance and narrow station distance will also be different. However, the narrower the station distance, the smaller the toe abduction angle; The wider the station distance, the greater the toe abduction angle. Beginners should practice from the position where the heel distance of both feet is shoulder width, and then adjust it through repeated practice to try to find the most suitable distance.
2. Lower limbs
Keep your knees and toes in the same direction. Don't buckle in it. Put your whole foot on the ground.
3, torso and squat range
The torso leans forward slightly to keep the center of gravity stable. Keep the spine in a neutral position, do not include the chest and back, and do not hold your chest too high. It is best to keep the squat range slightly lower than the knee, which can fully stimulate the muscles of the buttocks and thighs.
The correct squatting posture must be carried out according to the requirements of station distance, toe angle, lower limbs, trunk and squatting range, so that squatting will get twice the result with half the effort.
Where do you do squats?
Quadriceps femoris, hamstring, gluteus maximus and gastrocnemius.
What's the use of squatting?
1, improve the bounce.
If your goal is to lose fat, you may choose to do aerobic exercise (such as insanity63-Day Fat Reduction Exercise and Duoyan Zheng Little Red Riding Hood). High-intensity aerobics is indispensable to bounce, and it is necessary to achieve strong bounce;
You must practice squatting and jumping. Squat jumping exercises the strength of quadriceps, biceps femoris, buttocks and calves in an all-round way, which is more efficient than simple bouncing. It is a necessary exercise for professional athletes such as track and field, basketball and volleyball.
2. Improve sports performance
Improving sports performance means that squat jumping helps to enhance the explosiveness of trainers (the ability to burst as much strength as possible in the shortest time). The focus of explosive force training is heavy weight, fast power, as much muscle coordination as possible and good nerve adjustment ability. Many practitioners feel that squat jump training is particularly tired, but it is this feeling that exercises good nerve adjustment ability. Squat jump is the first choice for explosive training.
3. Improve basal metabolic rate.
Squat jump makes efficient use of quadriceps and hip muscles, and stretching after squat can promote muscle growth (girls don't have to worry about muscle length, because women don't have testosterone unique to men, so even if they gain muscle, they won't have too much muscle).
The presence of muscles helps the body to consume fat. With muscles, your basal metabolism is higher than others. Figuratively speaking, if you sit quietly with someone who is not squatting, your body will consume more energy.
4. Improve overall coordination.
Don't think that coordination is for dancers or contestants. The basic meaning of coordination is the ability to control the body. Simply put, people with good coordination are less likely to slip on icy roads because their muscle coordination is better than that of ordinary people.
Step 5 prevent low back pain
Correct squat jumping posture can strengthen your core muscles and deep trunk muscles. Muscles also follow the principle of "use in and waste out". Your core muscles are strengthened by squat exercises. Even if you have to sit for a long time at work, you can reduce the back pain caused by sitting for a long time than others.
The correct posture for exercising squats 2 First, how to stabilize the upper body.
When doing squats, the actual upper body has also been exercised. Now let's talk about the upper body exercises. When doing squats, it is best to keep your upper body upright, preferably straight. Don't be influenced by the up-and-down movement of the lower body. Remember that the whole exercise process is abdominal contraction, which can exercise two-thirds of the muscles of the body, so don't look at the posture of the upper body.
Second, what is the trajectory of squat?
As we all know, squat is a compound action. And the descending stage of squat is divided into two steps, namely, back squat and squat. During the descent, two joints of our body will be affected: the knee joint and the hip joint. Knees bend down and hips bend down, so should we bend knees or hips first?
The correct squat action should be to bend your hips first and then bend your knees, that is, squat backwards and then squat down. There are many reasons why you can't squat first For example, if we squat first, our knees will be damaged. So when we squat, we should squat backwards first, or our knees will be broken.
Third, the requirements in the process of squatting?
After doing the squat, we will do the squat again. In the process of squatting, our knee joint can no longer be forward or abduction, that is, we must keep the position of the patella of the knee joint. In addition, in order to better stimulate the gluteus maximus and adductor muscles, we can slightly abduct the knee joint parallel to the little toe when squatting to the deepest point.
In this process, it should be noted that the knee joint is motionless during the squat, and the knee joint is slightly abduction after squatting to the lowest point. If there is no abduction process of knee joint when squatting to the lowest point, our knee joint may overstretch or buckle.
As for how to get up. In this process, it is necessary to keep the waist straight and use the strength of the core and lower limbs to exert strength. Knowing how to do squats, we can ensure that we won't hurt ourselves when doing squats.
The correct posture of exercise squat 3 I. The correct posture of general squat
Beginners can practice from the general squat. Put your feet flat, shoulder-width apart, so that your back is arched, and then slowly squat down until your thighs are parallel to the ground. Your hips should be lower than your knees at this time. When you stand up, use your heel to exert force, and your center of gravity will lean back. When squatting, you should pay attention to that your toes should be slightly outward, not pointing forward, and the distance between your feet should not exceed the shoulder width, otherwise you may hurt your legs. When squatting, move slowly, not too fast.
Second, the correct posture of sumo squat
Sumo squat requires dumbbells, one dumbbell in each hand, standing with feet shoulder width, lifting heels, bending knees and slowly squatting. At this time, you should keep your body balanced, keep your back straight, then slowly put down your heel and stay at the lowest point for 1~2 seconds, then squat down, keep your center of gravity stable, keep your balance during exercise and tighten your lower abdomen.
Third, the correct posture of barbell squat
Generally, after a period of practice, you can try to train barbell squats. Hold your head up straight, put the barbell on the deltoid and trapezius muscles, adjust the balance of the barbell and get ready;
Inhale and slowly bend your knees and squat. The knee joint should be in the same direction as the toe. After squatting until the thighs are parallel to the ground, hold/kloc-0 for ~ 2 seconds. Then kick hard, stand up and exhale at the same time. In the process of squatting, you need to keep your body center of gravity stable and your feet can't move.
Squat training should pay attention to the correct posture in order to have a suitable exercise effect. Ordinary squats, barbell squats, and sumo squats all have their own standard postures. Practice according to the correct posture to avoid harm to the body due to incorrect posture.