During exercise, some bodybuilders may feel that their squats are ok and their movements are standard, but they still have backache after training. In fact, the root cause is that your movements are not standard. Low back pain means that your lumbar spine is not fixed properly and is stimulated. Most of the factors that make you unable to complete the standard of squat are that you can't bend your hip, which is the soul of squat.
So what exactly is hip flexion? Why hip flexion is so important in squat?
In fact, hip flexion is to keep your lumbar spine still while squatting, let your hip move and let your abdomen cling to your thigh. The bending of the human body under load will increase the pressure on the lumbar spine and lead to injury. If the abdomen is close to the thigh when squatting to fold the body instead of bending over, the injury to the lumbar spine can be avoided.
After understanding some knowledge of hip flexion, strengthen it in fitness and keep it in mind. The following actions to improve the flexibility of the hip joint will make your squat more standard.
1. Kneeling and hip flexion
This action is to directly stretch the muscles around the hip joint and strengthen the flexibility of the hip joint. When doing this action, pay attention to straighten the lumbar spine, slow down the training pace, and feel the state of muscles and joints with your heart. When you can obviously feel the tension in the muscles near the hips and the back of the thighs, it means that the action is standard.
2. Good morning, bend forward
One of the reasons why squat can't be completed is that hamstring muscles are too tense, which leads to the decrease of flexibility of hip joint. Therefore, if you want to relax the hamstring muscles, you can do good morning flexion. When training, as in the first movement, slow down and carefully experience the tension of muscles near the hips and thighs.
3. Bend your hips, and leg press bends down.
You can often see some girls doing leg press training in the yoga studio. In fact, they are also training to improve the flexibility of the hip joint. Moreover, this movement belongs to static movement, which is very helpful to improve the flexibility of hip joint.
squat
If you are tired of stretching training, lunge training is your best choice. Because the feet are in a straight line, the action of rushing and squatting is also relatively large. Therefore, it is easier to complete hip flexion and stretch the hip joint to a great extent. When doing an arrow squat, the part you feel is the tension near the perineal area.
Open and close your back legs.
The last movement is the opening and closing of legs. Legs apart, so that the range of motion of hip joint will be greatly increased. In this action, I felt the tension and pain of the inner thigh muscles.
The above five movements are the ways to help you master the soul of squat. This kind of hip extension training is best arranged before the formal squat training. In this case, there is both preheating and a certain degree? Strike while the iron is hot, so that you can master hip flexion as soon as possible.