Mechanical principle of squat
In all human weight-bearing exercises, squat is actually the only movement that can directly train hip strength. This is a compound exercise mode in which the posterior chain muscles actively exert their strength. The latter refers to the muscles that produce hip stretching, which can help the bent hip joint straighten at the lowest point of squat. These muscle groups are also called hip extensor, including hamstring, gluteus maximus and adductor. Because these important muscles are helpful for jumping, pulling, pushing and other movements involving the lower body, we need these muscles to be strong, and the best way to make them strong is squat.
The whole body strength comes from the buttocks, and the ability of a certain part to produce strength will decrease with the increase of its distance from the buttocks. The farther a body part is from the center of the body, the greater the linear velocity when moving, and the greater the explosive force generated by acceleration. This concept is the core strength, core stability and functional training in the modern sense. For an obvious exercise, squat. An athlete who can squat 500 Jin will have a more stable core area than when he can only squat 200 Jin. This is one of the benefits we often say about practicing squat, and there are even many, many benefits. We won't give examples one by one.
From the perspective of Chinese medicine, there is a kind of squatting called squatting against the wall, which can relax the waist and strengthen the kidney. The basic methods of qigong in traditional Chinese medicine are highly respected.
That is, we understand that squatting may not be an action. If weight-bearing training is carried out at a reasonable angle and within a safe range during exercise, the pressure on human joints and bones is completely tolerable.
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Squat is a common golden action to exercise leg muscles. I believe that most fitness friends should have been exposed to it. So, what are the benefits of squatting for us?
As we all know, leg muscles are the largest muscle group in the human body, and squats mainly exercise leg muscles. Squat is suitable for most people to practice, even at home. Women practicing squat can promote blood circulation in the body, speed up metabolism, help eliminate some toxins in the body, tighten hip muscles, prevent hip sagging, and help women maintain a perfect figure. Men practicing squat can improve their bouncing ability, leg strength and explosive power, and lower limb strength.
Appropriate stretching exercise should be carried out after squatting. If the body fat content is high, aerobic exercise should be combined to avoid leg thickening. When squatting, the movements must be standardized, the back should be straight, the distance between the feet should be slightly wider than the shoulders, and the center of gravity should be placed on the heel to avoid damaging the knee joint.
Five benefits of squat
1) Develop whole body muscles
Barbell squat is undoubtedly the most effective lower body exercise. Although the main purpose of this exercise is to develop your quadriceps, hamstrings, calves and lower back muscles, squatting can promote the muscle quality of the whole human body. This is due to the anabolic effect of this exercise on your body. When you squat in the right way, your body releases growth hormone and testosterone. These hormones will develop muscles all over the body.
2) Improve general health.
Squat is a multi-purpose exercise, aiming at various muscle groups of human body. This exercise can exercise your abdominal muscles, strengthen your waist and increase the muscle mass of your thighs. Squats can also regulate body fat and help improve cardiovascular function. Even control the body's insulin level, thus preventing diabetes.
3) burning fat to improve joint flexibility.
Squat is one of the best functional exercises known to mankind. This exercise can not only exercise the lower body, but also keep you stable and flexible. Because this is an exercise that involves a lot of muscles, you will burn fat faster. The more muscles you exercise, the more body fat you burn, because the more muscle you have, the more calories you burn.
4) improve sports performance
Squats make your muscles stronger and you can get better balance. Athletes who often squat not only run fast, but also jump higher. Most athletes around the world have included squats in their training courses.
5) Minimize sports injuries and increase metabolism.
Squatting can strengthen connective tissue and stabilize muscles and connective tissue. Squatting often will not only strengthen muscles, but also become flexible. This in turn reduces the risk of sports injuries. Squatting also helps to provide nutrition for important organs by increasing blood flow in the human body. Repeated stimulation of squat abdominal pressure can improve your defecation.
Enjoy it!
Hello, I'm Pop Dong, and I'm glad to answer your question.
Squat is called the king of strength training, which makes sense. Squat, as one of the three major events, is a powerful player, and can exercise most of the muscles of the whole body, especially the leg muscles. Leg muscles account for more than 60% of human muscle mass, which makes those upper body enthusiasts feel embarrassed?
Doing squats is exhausting, because squats can not only develop lower limbs, but also require high strength of upper limbs. You can also exercise your hip muscles, including core strength. So when you don't want to do squats, look at these points to seduce yourself.