As a fitness enthusiast, squat is indispensable in daily exercise. Many friends have asked me that there is no pain in the buttocks after squatting, only the front side of the thigh is sore. I think that's because we don't mainly use the muscles of our hips to exert strength. Our bodies will give priority to those strong muscles. Therefore, before squatting, we can make a gluteal bridge, or use elastic belt 20 times *2 groups to activate gluteal muscles, so that there will be more gluteal muscle force when squatting.

Let's share simple squat tips, pay more attention to these tips when training in front of the mirror, and establish the correct squat mode ~

The correct posture of squatting:

Give priority to the hip joint, bend the hip joint first and then the knee, pay attention to the consistency of movements, tighten the core, keep the back straight, exhale upwards and inhale downwards.

The squat of the main hip: the feet are wide apart, and the toes and knees extend outward more; Bend over more and bend your knees less; The barbell is lower, behind the deltoid.

Main leg squat: the feet are slightly narrow apart; Bend down a little, bend your knees a little more; The barbell is located on the trapezius muscle.

Squat skills:

1. Don't bow your back when squatting. Bow back can easily lead to the injury of our lumbar spine, especially in weight-bearing training, pay attention to hold your chest high and keep your head up so that the spine can maintain a normal physiological curve.

2. Don't buckle when squatting. Knee flexion can easily lead to knee pain and even some knee joint injuries. Pay attention to the alignment of toes with the second and third toes, so as to keep the knee joint at a normal joint angle.

3. Squat skills. You can stick a stick on your back, so that the back of your head, upper back and tailbone are always attached to the stick, and these three places will not leave the stick when squatting. The body is parallel to the calf.