Squats similar to sitting posture are very popular among men and women all over the world who seek to train their core muscles to lose weight. Why can such an action lose weight and ass? What's its secret?
Jennifer Lopez, a Hollywood actress who has "buttock bump", squatted in front of the media for three minutes, then smiled at the camera and said, "I got the shape of my smiling buttock by practicing this action every day. 」
In Taiwan Province Province, Tianhou Jolin Tsai also highly praised squats, and even suggested that female friends can practice squats while brushing their teeth and exercise the lines of leg and hip muscles.
Besides jennifer lopez and Jolin Tsai, there are actually many stars at home and abroad who are crazy about squat. What is a squat? What kind of sport is this?
Why are squats so popular?
Squat can be said to be the most basic action, mainly to exercise most of the muscles in the lower body. Because the strength of the thigh and the muscles of the hip must be used at the same time, it is used as an action to exercise muscle groups and tighten the thigh.
As we all know, the function of muscles in the human body can not only drive bones, move the body and make different expressions at any time, but also participate in various life-sustaining activities, such as body temperature, metabolism and blood circulation. More than 70% of the body's muscle mass is in the lower body. Therefore, many studies show that the exercise of the lower body can more effectively drive the generation of body heat energy than the exercise of the upper body.
Muscle can not only support bones and protect joints, but also achieve the effect of maintaining basic metabolic operation, strengthen muscles, especially the muscles of the lower body, avoid sports injuries, and develop a lean figure that is not easy to accumulate fat. This is also the key that people often hear: "As long as you exercise the muscles of the lower body, you can get twice the result with half the effort." 」
Jian Wenren, a physical therapist in the rehabilitation department of Guotai Hospital, pointed out that squats must act on the front and back sides of thighs, including quadriceps femoris, hamstring and gluteus maximus. "This kind of action requires the back to be vertical and the hips to sit back as far as possible. Although quadriceps femoris, gluteus maximus and calf muscles can be trained, if the posture is incorrect, knees and waist may be damaged. 」
Incorrect posture may lead to injury.
There are many kinds of squats, and more than 20 kinds of squats are introduced in popular weightlifting websites abroad. Even in daily life, there are often actions similar to squatting, such as moving things, tying shoelaces, squatting in the toilet, or being punished for half squatting. However, if some ethnic groups are not familiar with the concept of squat, or do not know whether the posture is correct, it is easy to cause sports injuries.
There have been media reports in China that a woman of 365,438+0 did 700 squats in one breath, and finally the rhabdomyolysis was caused by excessive exercise. After being taken to the hospital, she was diagnosed with renal failure. Although this is only an example, in any case, any exercise must be done step by step and according to one's ability, so as to achieve the best exercise effect.
● Knees exceed toes, and the burden on knees is too great!
Jane Wenren said that in clinic, I did hear that some people, especially beginners, caused sports injuries to their knees and waist because of squats, and many of them bent their knees directly to do squats. In this way, their physical strength will be borne by a pair of knees, which of course will easily lead to the risk of knee injury. "Knee squat, the knee will definitely exceed the toes, which will cause wear and tear of the knee joint. 」
Or when someone squats, it's okay, but when they get up, because the way the toes exert force will make the body lean forward and the center of gravity move forward to the top of the knee, it will also increase the improper stress on the knee and cause injury.
● Hips, hips and lumbar vertebrae are straight, the body is folded back, and the waist is easily injured.
When squatting, you must lift your hips and straighten your waist. However, if the pelvis and trunk are not well controlled, when squatting to the lowest point, there will be a posture of waist flexion. At this time, if the pelvis supination is too large, it will not only increase the pressure on the cartilage surface of the knee joint, but also hurt the lumbar spine. "Especially the posture of the buttocks, if the body leans forward too much, it will put pressure on the intervertebral disc." Jian Wenren said.
Although squats do have the benefits of exercising the muscles of the lower body, correct training methods may also enhance the stability of the knee joint. However, for people with knee or lumbar injuries, it is necessary to pay special attention to the accuracy of control actions, or to do better under more professional guidance, so as to avoid potential muscle, ligament or cartilage injuries, which will not achieve the expected results, but will lead to systemic injuries.
What should I do to squat correctly?
What is the correct squat posture? How can we reduce knee and lumbar injuries? Basically, the most basic squat is to stand naturally, with your feet shoulder-width apart and your toes facing forward. Keep your back straight when squatting, that is, your upper body leans forward and your hips sit back. Jian Wenren reminds you that your heel must be firmly on the ground.
When you start practicing, you can put a chair behind you and squat down slowly and feel that you are going to sit in the chair, but don't really sit down. "You can imagine that putting a raw egg on a chair will break as soon as you sit down. After getting familiar with it, move the chair away, squat down until the thigh is parallel to the ground, so that the included angle in the knee joint becomes 90 degrees, and at the same time, straighten your hands forward and lift them, so that your center of gravity is on the heel rather than the palm of your front foot. At this time, the thighs are parallel to the ground, and the back of the upper body remains straight.
Jian Wenren suggested that the knees should not exceed the toes when squatting. But because everyone's physique is different, the hardness of the body is different. Adjusting the angle in time and squatting step by step is the most correct method.
In addition, you should also make full preparations for warm-up before exercise. You can jump for 5 ~ 10 minutes, run in situ to do aerobic exercise, and then squat. You can continue to do hip lifts after squatting. On the one hand, it can stretch the muscles on the front side of the thigh, on the other hand, it can relieve tension and avoid long muscles.
When the basic squat has been practiced for a period of time, the advanced version can hold the heavy objects tightly and increase the load during the squat to achieve greater results.
Jian Wenren said that any muscle exercise should be done according to one's ability, and don't limit the number of times. You can start from three to five times at first. It is more important to slow down. When you are proficient, gradually increase the frequency and time. More importantly, you still focus on persistence and persistence.
As for people who don't exercise regularly, or who have suffered from bone and muscle injuries, it is suggested that you must find a rehabilitation doctor, physical therapist or sports coach with sports training expertise, and do personal exercise test and evaluation first to understand the angle of joint activity, muscle strength and stability, so as to be safer.
In addition, before doing squat exercise, it is suggested that you can eat some low-fat and digestible carbohydrates, such as miscellaneous grains bread and bananas, to supplement the liver sugar that will be consumed after exercise; During exercise, you need to replenish water at any time; After exercise, protein-rich foods, such as sugar-free soybean milk, can be supplemented to make up for and repair the slight muscle laceration after exercise, but it is not recommended to eat too much high-protein food to avoid turning into fat and aggravating body fat accumulation.
In addition to squatting with both feet, lunge is actually a good way to train the lower body and leg lines. Moreover, lunge is similar to striding in running, and it can also train quadriceps, gluteus maximus and hind leg muscles. Moreover, lunges are various, not only starting from simple lunges, or taking dynamic jumps, or even adding dumbbells to increase the load, so you can carry out advanced exercises according to your own needs, and the effect is quite good.
Lunge action
1. Stand naturally first, take a big step forward with one foot, but not too big, and keep your upper body upright.
2. Bend your knees and squat so that your front legs and thighs are parallel to the ground and your center of gravity is on your hips. When the hind foot squats vertically, let the knee touch the ground gently, squat until the thigh and calf are at 90 degrees, and stay for about 15 seconds.
3. Then pull back to the standing position and change sides.
Tips Both feet and toes should face forward, the upper body should be straight, the lower abdomen should be closed, the eyes should look straight, and the body should be kept straight up and down. I feel that my weight falls between my legs on average. In this way, according to personal ability, start from three groups and rest for 30 minutes.