Huck Squat forward has always been regarded as one of the golden moves to practice quadriceps in isolation. Many bodybuilders will arrange this move at the end of leg training in order to squeeze their last strength.
It's not hard to understand why many gyms have a huge Huck squat pit. Because it is an indispensable helper for fitness enthusiasts!
Next, Xiao Feng began to do dry goods, and carefully compared the difference between forward squats and backward squats, so that everyone could practice their legs with more peace of mind and gain muscle and shape more efficiently.
First, the general environment of the gym at that time
A long time ago, there was a magical gym. Its name is "Iron Hall". The picture above shows the environment of the gym at that time. The instruments you can see are almost barbells, dumbbells and simple shelves. ...
At that time, people's fitness methods were called "old-school fitness" by modern people. The iconic figures are: Arnold Schwarzenegger, Lee Haney, joe carter, Phil Heath ... They have developed strong muscles with simple instruments, and their perseverance and spirit are so respectable!
Second, the creator of Huck Squat
Here, I have to introduce a great man-Huck, who is the founder of the power movement. For example, barbell bench press and Huck squat were all invented by Huck. He was once a wrestler. In order to train himself better, he came up with such a wonderful training action-Huck Squat. Huck also mentioned in The Way that the name Huck Squat comes from the first half of his surname.
So Huck's squat in his previous life is also Huck's squat in barbell.
Third, the standard action of barbell Huck squat
Target exercise location:
Quadriceps femoris (also including biceps femoris and gluteus maximus)
Action essentials:
1. Stand with your feet shoulder width apart, grab the bar with your hands behind your body, and put your palms back;
2. The waist is straight and the body leans forward slightly. Keep your head straight and your back straight;
3. The barbell squats along the thigh (half squat) until the thigh is parallel to the ground;
4. After the reduction action, your knees are slightly bent.
Precautions:
1. Don't lock your knees after squatting to avoid excessive knee pressure.
2. If you can't catch the barbell, it is suggested to increase forearm training in training.
First, the standard action of forward Huck squat
Action essentials:
1. Stand with your feet shoulder-width, step on the pedal firmly, and hold the handle with both hands.
2. Keep the head in a neutral position, with the back straight and close to the baffle;
3. When squatting until the thigh and calf form a 90-degree angle, kick up until the knee is slightly bent;
4. Repeat action 3;
Call to action:
Practice 5 groups at a time, 8 to 12 times in each group, and rest for 45 seconds between groups;
Precautions:
1. Throughout the process, the whole foot has been exerting force;
2. Try not to lock your knees when squatting to avoid excessive knee pressure;
3. Adjust the position of feet before loading. In addition, the toe direction is consistent with the knee direction.
Second, the standard action of reverse Huck squat
Action essentials:
1. Stand with your feet shoulder-width, facing the equipment, and grab the handrail with both hands;
2. Bend your knees while your hips are sitting straight and backward, so that the angle between your thighs and calves is 90 degrees;
3. Use the soles of your feet to pedal hard and resume your movements;
4. Repeat actions 2 and 3.
Call to action:
Practice 5 groups at a time, 8 to 12 times in each group, and rest for 45 seconds between groups;
Precautions:
1. Keep your back straight during the whole process!
2. When squatting, the buttocks are clamped, which is beneficial to the full contraction of the gluteus maximus;
3. Try not to lock your knees when squatting to avoid excessive knee pressure.
First, forward Huck squat mainly stimulates our front thigh muscles (mainly quadriceps femoris);
The reason is that when we do forward Huck squat, our legs are always in front, and our knees are more involved. Almost all the gravity acts on the anterior thigh muscles (quadriceps femoris).
Second, the reverse Huck squat mainly stimulates the muscles on the back of our thighs (mainly gluteus maximus and hamstring muscles);
The reason is that the forward angle of the trunk is gradually increasing, and the degree of hip joint participation is also increasing. Almost all the gravity acts on the muscles behind the thigh (gluteus maximus and hamstring).
First, Huck's risk of squatting forward is low
When we do forward Huck squats, our backs are always attached to the baffle, so our backs are not easy to get hurt.
Second, the risk of reverse Huck squat is higher.
When we do anti-Huck squats, there is no solid baffle on the back, which is easy to cause back compensation and low back pain for people with weak core.
1. When practicing reverse Huck squat, it is recommended to wear waist protectors to protect the waist!
1. Learn to breathe in the tile market, hold your breath during the whole exercise, enhance intra-abdominal pressure and avoid waist injury.
2. I suggest you practice both Huck squats before and after, which can stimulate the muscles of the front and rear thighs and buttocks well, killing two birds with one stone!
3. When practicing Huck's squat, it is suggested to adopt pyramid training method. First warm up the two groups with empty shelves, then increase the weight to make a group, then make two groups with maximum weight, and finally make a group with decreasing weight. Very conducive to muscle gain ~
Whether it is a forward Huck squat or a backward Huck squat, you can practice your legs well; Through the careful comparison of Xiao Feng in this article, I think everyone is eager to try. Put down your mobile phone and go to the gym to practice your legs and gain muscles efficiently!