That is, can the knees exceed the toes when squatting?
I think there must be a large number of people who say they can't exceed it at this time, but when you ask them why, they usually can't answer. Many people think that the reason why the knee does not exceed the toe is because it will hurt the knee. Is it true?/You don't say. Should squats be knee-high again?
If we are afraid of hurting our knees beyond our toes, then we also want to ask such people, is the injury the same as normal use? Because when we squat, we are actually using our knees, that is, doing a knee stretching exercise. Even if we usually drop something at home and squat down to pick it up, our knees are exerting strength, but will this do harm to our health? Absolutely not.
A correct squat, whether it's a high bar or a low bar, actually depends on our hips as a guide, and our bodies all follow the hips and exert their strength. This is also what we must understand. Hip is the most important part of squat, and squat is not a knee-stretching movement.
There is another phenomenon. As we all know, fitness instructors in many gyms in China like to tell students that knees should not exceed toes. In fact, the way they move their knees as far back as possible will make you lose stability in the process of squatting. Once you lose your center of gravity, not only will your movements be deformed, but your body will also be injured.
Therefore, in fact, we don't need to care too much about our knees, but we need to know more about the hip and ankle joints that we use more when we squat. Some people may ask, why do we use ankles for squats?
Here is a popular science for everyone. In fact, the ankle joint is also very important for our squat. First of all, you can limit the range of your squat, and your ankle joint is flexible and natural. Secondly, if the ankle joint is flexible, it can give you the biggest energy pillar, just like a strength pump, which can transmit strength to you.
If you want to increase your flexibility, I recommend a method here, that is, squatting on the ground with a barbell and putting the barbell at the end of your knees and quadriceps, so that your ankle will feel a little uncomfortable, but this will improve your problem. You can use empty columns at first, and then you will gradually increase them. In this process, we suggest that you wear high-top shoes, and weightlifting shoes are the first choice. .
To sum up, in fact, we come to a final conclusion that everyone is actually an individual. When our body has joint restrictions (such as ankles), it is actually best to adjust slowly, let our body adapt, and then gradually strengthen in the process of adjustment.
For a healthy person, a person with normal posture, in fact, as long as you ensure that your hips move backwards and your center of gravity stays at the center of gravity of your feet, you don't need to entangle your toes.