Do squats hurt your knees?
No, when squatting, the knee joint bears a certain pressure, the ligaments and tendons will become stronger, and the muscles attached around the knee can also protect the knee well. In this respect, squatting will also protect the knee and strengthen the knee joint.
1, knee injury caused by squatting without warm-up.
Warm-up is a necessary exercise preparation before any physical exercise. Warm-up can make the body warm up quickly, and the effect of training will be more significant because of the warm-up before training.
2. Relaxation of muscles during squat will hurt knees.
Relaxation of leg muscles after squatting will cause great pressure on ligaments and cartilage, thus damaging the knee. Therefore, when squatting, the leg muscles should exert their strength in the whole process from squatting to reduction.
3. The waist is bent, and the knee is seriously injured by the toe.
Insufficient hip movement, bend over and stand up. Hip, back and thigh are completely weak, and all gravity acts on the knee joint, which is the most prone to knee joint injury.
Ways to avoid the harm of squat to the body
1, warm-up and stretching squats don't hurt your knees.
Correct squatting posture, warm-up before training and stretching after training are the guarantees to prevent sports injuries. Don't take any training lightly at any time, so that your body can be fully prepared for training.
2. Moderate training is good for your health.
If the body signals discomfort after exercise, you should pay attention to rest, reduce the amount of training or not train. When squatting, the knee joint will bear some pressure and the ligaments and tendons will become stronger. If you practice squats, you will perform better in other sports.
Don't put on too much weight at one time when squatting.
The weight of the load should be gradually increased from light. If you add too much at a time, your body can't adapt, which may cause discomfort.
Summary: Doing squats won't hurt your knees. If the knee is uncomfortable when squatting, there are two possibilities: 1, and the knee has not healed. 2. The squatting action is wrong.
How much is the most appropriate to do in a squat day?
1, novice squats practice about 30 at a time.
If you don't have the habit of fitness, it is not recommended to do too many squats for the first time, and the number of squats can be controlled at about 30. But you can do it once in the morning and once in the evening. As a novice squatter, you can learn about the main parts of strength, and it is best to confirm your posture in front of the mirror when practicing.
Beginners can start by practicing semi-squat and sofa squat. Never practice weight-bearing training such as barbell squat from the beginning, which will only aggravate the possibility of physical injury and leave you with a psychological shadow of squat.
2. Fitness veterans practice squats according to their own abilities.
Even for an old bodybuilder who has confidence in leg and hip strength, I don't recommend squatting more than 100 a day. Lack of special training for thigh strength and buttocks, too much training at one time may lead to muscle soreness. In addition, blindly pursuing "squatting low" will increase the burden on the knee joint. It is not recommended to squat too low, and the hips are slightly lower than the knees. In addition, even if you exercise regularly, don't squat blindly with heavy loads. Squat must master the correct posture and the correct way of exerting force on legs and lower limbs. It is suggested to squat scientifically under the guidance of a fitness instructor.
Beginners should practice about 30 squats at a time, and fitness veterans should practice squats according to their own abilities. It is recommended not to exceed 100. The most important thing in squat practice is to master the correct movements. It is one of the best fat-reducing exercises, but if it is not done correctly, it will become one of the most harmful exercises.
So before you start practicing squat, you need to know the following points: avoid knee buckle, avoid squatting not "deep", avoid hunchback, and avoid not changing the distance between your legs when practicing.