There is always a saying in the gym that gymnasts who don't do squats are not real gymnasts. Those who walk into the gym and spare no effort to practice squats are masters.
Squat is a kind of physical exercise. The standard of squat is to keep the back straight and the hip joint lower than the knee joint. Incorrect technical movements can damage the knee joint.
Squat is a trump card for practicing thigh muscles. Squat is an action that requires great lung capacity and a strong heart. In strength training, squat is a compound action, a whole body exercise action, which can train quadriceps femoris, quadriceps femoris, gluteus maximus, gluteus medius, gluteus minimus, ligaments and tendons across the lower body from the root of thigh to knee. At the same time, it can also strengthen bones. Squat is the most classic action to increase the strength and circumference of legs and hips.
I also have a lumbar process. I'll share my experience of doing squats in the gym with you. How to practice squat? Before doing squats, be sure to warm up for 5 to 10 minutes, and then squat with dumbbells for 20 times. First move your joints to warm up your knees, and then officially start barbell squats. The weight of barbell must be 8 to 12, that is. Be sure to lock your waist when squatting to avoid hurting your waist.
Then do a dumbbell lunge, with your legs as wide as your hips and one foot striding forward. In the process of squatting, keep the upper body upright on the ground, hold your chest and abdomen, keep your eyes on the front, squat until the front foot forms a 90-degree angle with your knees, do 8 ~ 12 lunges with your legs changed, and do 4 ~ 5 groups with your legs changed. Finally, stretch the thigh muscles. You can also use Smith to squat, which is stable and not easy to get hurt.
Come on, my friend. The above is the practice method of lumbar process (lumbar process) squat, which is also my experience in practicing squat in the gym. Please refer to it and remind me by the way that you must wear a belt when doing barbell squats to avoid hurting your waist. I wish you a happy workout.
No training is the most objective and rational way. Don't read or comment if you don't agree. Just be happy. If you think the lumbar process can be practiced, practice it. There's no need to contradict me.
Not only squats, but also all sagittal sports, such as hard pulling, some yoga and pilates, are not recommended for training.
Simply put, the movement of the sagittal plane will inevitably lead to erector spinae's tension. Erector spinae includes iliocostal muscle, spinous muscle and longest muscle. Their connection with the spine will inevitably lead to an increase in disc pressure.
The training of patients with lumbar process, especially those with severe lumbar process, is not within the scope of self-recovery training. Please consult a professional doctor. This is the most responsible way for your health.
The first stage is to practice by chair (safety seat at the beginning of practice)
Squat exercises in the second quarter
1. Sit in the middle of the chair with your legs shoulder width apart. Practitioners can bend the angle of their legs from a younger age.
Put your hands straight on your chest.
3. Stand up slowly, sit down slowly, keep stable, and focus on the heel position.
4. Exercise every time 10- 15 times, 2-3 groups a day.
With the increase of waist muscle strength, you can try not to use a chair.
Pay attention to this place
1. The waist and chest must be in front.
2. The heel shall not be raised.
3. When squatting, your knees must not bend inward and follow the rhythm normally.
4. cooperate with inhalation and exhalation to slow down and control breathing.
5. Be sure to stop when there is aggravation, indicating that you are still in the acute stage and not suitable for this action.
Training needs correct methods and persistent perseverance to be effective.
First: exercise the core muscles and deep waist muscles. Key points: action range, action quality, action times, action times, group number, etc.
Second: Stretch gluteus and quadratus lumborum. Key points: action range, action quality, action times, action times, group number, etc.
Third: respiratory muscle focus: the amplitude, quality, frequency, frequency, number of groups, etc.
There are many requirements for rehabilitation exercise, so we must pay attention to methods and persistence. It is recommended to seek professional advice.
Squat, as a simple exercise method, is an ideal exercise method. In strength exercises, squats can train the muscles of thighs, buttocks and the back of thighs, and at the same time strengthen the bones, ligaments and tendons of the whole lower body. Patients with lumbar disc herniation often hope to improve their condition through proper exercise, so can patients with lumbar disc herniation try to practice squat?
If it is in the acute stage of lumbar disc herniation, it is recommended not to squat, otherwise it may aggravate the condition. If in remission, empty-handed squat can improve the condition under the premise of correct squat, it is recommended not to bear it.
In fact, squatting is not the best choice to improve lumbar process. Doing a squat requires that your back is in a straight line and you can't bend over. Once your core strength is weak or your waist can't be straight because of low back pain, it will greatly increase your lumbar disc injury.
The purpose of our exercise is to be healthy. Personally, I recommend you to try other exercise methods.
1. Five-point support method
Lie on your back and bend your knees. With the feet, elbows and the back of the head as fulcrums, the abdomen forcibly lifts the hips to make an arch bridge shape, lasting 10 second. Put it down slowly.
2. Swallow style
Lie on your stomach with your arms at your sides. Palm up, legs straight, head, arms and legs forcibly lifted, like a swallow, for 10 second. Put it down slowly.
3. Supine bypass method
Lie on your back. Lie flat with your arms at your sides and palms down. Legs together, hips bent, knees bent. Slowly support the torso and keep the torso and thighs in a straight line. Hold 10 second, and put it down slowly.
4. Prone position and back stretching
Lie down. Put a standard pillow on your abdomen. Put your hands behind your back, straighten your legs, tighten your chin, and slowly stretch your upper body. 10 second. Slowly return to the prone position.
I hope I can help you.
It is reasonable to say that "treat the injury first." Don't force yourself to have a hard time with your body, but it's not absolute. Because of sports injuries, we should recover through sports!
First of all, it is necessary to find out the cause of the injury, whether it is related to training or improper posture in life. Have you seen a doctor? If so, have you ever prescribed exercise?
See you still have psychological training, at least you can bear it. Then, when you are recovering or the injury is not serious, use a general method to find the "pain critical point". For example, to do squats, start with light weight, squat slowly, and find the proprioception. Once you feel pain, stop and go back to the original position, that is, squat down at the angle where you just felt pain. Then squat with weight and see what angle it hurts. Keep adding weight to find pain points, and the premise must be slow. Don't wear a belt to keep warm. It is also effective with the increase of time and muscle strength.
Tighten your abdomen, or squat forward.
Don't squat on the lumbar process, it will aggravate the protrusion.
It is recommended not to do squats. Doing squats on the lumbar process is very harmful to the body. It is recommended to do some Chinese medicine massage treatment. When it is ready, do some every day.
Sit-ups, daily 10 group, 8 lower abdomen in each group, with emphasis on lower abdomen exertion.