This paper puts forward some common mistakes in the gym and puts forward solutions, hoping to help everyone understand squat correctly, so as to better train and develop muscle strength. Have you made any common mistakes in these squats? Teaching you the correct squatting posture, the correct squatting posture, will form specific recognizable features, because some bone structures and muscle functions work together. The correct squat posture is to meet these conditions.
(1) During the squat, the bones supporting the barbell (knee joint, hip joint and spine) will be locked in an extended state. All muscles need to maintain this posture when exerting force. The task of muscles is to keep the bones in a straight line, thus supporting the weight of dumbbells.
(2) In the centrifugal stage of squat, when the squat gradually moves to the bottom, it will stretch the muscles of hip joint and knee joint to ensure the isometric contraction of muscles. But at this time, erector spinae was in a state of stress and had to struggle with the strength of all parts of his body. Correct posture when squatting: the spine should be stiff when the lumbar and thoracic vertebrae are stretched (keeping stiff means keeping the spine neutral and not bending); The barbell bar is directly above the foot center (find the barbell bar on the vertical plane above the foot center);
Put your feet flat on the ground and keep the correct abduction angle and standing distance; The thighs and calves are parallel; The hip joint is located below the top of the patella. Generally speaking, the barbell bar should be located directly above the center point of the foot, whether at the top of the action or in the centrifugal state of downward movement. In any training program that needs to support the barbell with both feet, this posture can ensure that the trainer and the barbell are in the best balance.