About squat, let's talk about two more important points of squat: mode and force line. If you master these two points, you will basically learn the squat movement, then dig out some details and increase your squat weight after comparison.

Mode: First, you need to know where your hip and knee joints are and what you can do. In theory, the knee joint should start from the hip joint, but in fact, the hip joint and knee joint start almost at the same time. But when you squat in the early stage, you should also have a sense of bending your hips first, that is to say, you should have a sense of bending your hips first. Imagine a stool under your ass, and you can sit still. (The squat range needs to be at least at the level of your hip joint and knee joint or even lower than your knee joint. The specific range can be until your pelvis has not started to turn, as detailed below. )

Force line: You just need to pay attention that whenever you get up, your knees and toes must be aligned, that is, your knees and toes are in the same direction. Generally, the middle of the foot is 30 degrees outside and the foot is 60 degrees. If you often squat inside eight, there is no discomfort, congratulations! Die, but not yet! Here is an example, like a basketball player, who often needs to change directions frequently. The knees have turned away and the feet are still in place. This is shear force, which is very bad for your knee!

When you squat, these two points are done at the same time, and you are a more correct squat. Why is it more correct? Because you are not good enough, you can't do this. Next, I will talk about some personal experiences and details.

Dominant pole: generally divided into two poles, high pole and low pole.

High pole: that is, the normal pole position. Generally, everyone uses high pole, which has the advantage of convenient operation.

Low pole: basically placed on the posterior bundle of deltoid muscle, even lower. How low it can be is related to personal flexibility. The advantage is that most people can squat heavier with a low pole position. Why? That is, the torque is shorter but it is not easy to operate, and the wrist pressure is great, so many people are not flexible enough. Weightlifters are basically in a low pole position, or they can be very low.

Then the trunk and calf are in the high and low positions, and the high position is at the end. When squatting in a high pole position, the torso and calves should be completely parallel. When squatting in a low pole position until you are relatively low, the trunk should coincide with the extension line of the calf, which is probably an acute angle. This means that you lean forward more.

Compared with the back distance, I like the distance slightly wider than the hip and narrower than the shoulder. Weightlifters will walk some shoulder-width distance, or even wider, because it is easier to achieve ideal results in order to reduce the movements of barbells. In short, neither too wide nor too narrow. After reaching a certain level, you can decide your training distance.

I'm the second person to use free squats, that is, last August 2nd 106.5kg squats 12. "liar! Where did you get the extra 3 pounds? " My gym has a history of 800 years … the net weight of the bar is 33 kg, but the bar is still curved. I was lifted from the couch and had to retreat for one and a half meters before I could start squatting. The conditions were quite difficult, and I missed the gym where I broke three pieces of equipment. On May 27th this year, it was another extremely difficult pole position, but after more than 9 months, I squatted 9 times at 160kg, during which I stopped training (the weight was 80kg, the hip joint was lower than the knee joint, and the keyboard player was not allowed to open his mouth). Yes, talent!

It's a little off. what did you say ? After the high and low pole positions, let me talk about the execution steps of squat.

Step 1: First, you should grasp the lever to adjust whether the distance is symmetrical or not, and whether you are completely in the middle of the barbell, so that the pieces hanging on both sides can be stable. If you are in a low pole position, you should tighten your shoulder blades and try to find a comfortable grip point.

Step 2: Your sole should be directly under the barbell bar. Look forward, take a deep breath and hold it. Pay attention to push your hips up as much as possible, and then back off. Try not to move your heel back from the ground, and don't walk backwards like normal, so you will spend a lot of energy to stabilize before continuing.

Step 3: Hold steady for a while, breathe normally, and then take a deep breath, just like taking the last breath in your life, and then! Don't spit, don't spit, hold your breath and straighten your abdomen. This is abdominal force. This breathing process has a scientific name "tile breathing".

Step 4: Operate the two points mentioned above at the same time and start squatting. What are you breathing? You need to hold your breath, squat down, stand up, then vomit, hold your breath normally, and repeat the above steps after comparison. Remember this breathing pattern, first stabilize normal breathing, hold your breath, squat down, breathe, stabilize, breathe normally, and repeat. If the weight is light, you can inhale and exhale to the heart during centrifugation. Remember, it takes strength to squat down your abdomen, so as to reduce the pressure on your waist and erector spinae.

Let's talk about protective gear, mainly belts.

A belt is not necessary. If your waist is not sore in the correct action mode, then you don't need to wear a belt. You need to exercise your core. When you are heavy, you must wear a belt. The belt is equivalent to adding an extra layer of abdominal muscles to you, because this part of the spine is unprotected. You can only achieve an intra-abdominal pressure through the core muscles, so you are safe. The belt is designed to add an extra layer of intra-abdominal pressure. The first belt I bought in Taobao cost more than RMB 100, and I am still reluctant to change it. In fact, my weight is already too thin.

After the comparison, let's talk about the problem of pelvic turnover. People call it blinking.

The essence of pelvic inversion in squat is the lack of flexibility of hip joint and surrounding muscle ligaments. Most people don't do some stretching exercises for a long time, which leads to the stiffness of hip joint, and to some extent leads to the compensation of waist when squatting. If you have this problem, then you can squat to the angle where the pelvis is about to turn over but not yet. Then practice more, stretch more and relax. Another problem is that a large number of people will be forced to leave their heels when squatting. This is the limited dorsiflexion of the foot, and the body will continue to squat in a compensatory way. Compensation will still appear in the waist, that is, your body will lean forward at a normal angle. Foot dorsiflexion can be divided into congenital and acquired. The innate one can eat whatever he wants. The day after tomorrow needs to press your ankle more, every day, before squatting, stick to it. It won't be long before you can be normal. Believe me, I have improved many people and even become completely normal in a short time. As for how to distinguish between nature and nurture, most people are acquired. Let's talk about it first. You may have noticed that I said so much, but I didn't mention whether my knees had squatted on my toes. In my opinion, this is a century-long dispute, which must be analyzed in detail. It is irresponsible to say that it is over or not. Technical movements, body structure, range of movements, joint mobility, body flexibility, etc. Will affect the final comparison result. You can take out a single article to talk about this problem, so this article won't do too much analysis.