Action process: put the barbell behind your neck, grab the barbell with both hands, stand up straight, look straight ahead, and separate your feet shoulder width apart. Bend your knees and squat slowly until your thighs are parallel to the ground or slightly below your knees. After holding, wait for quadriceps femoris to contract hard, and kick and stretch knees to recover. Action rhythm: squat for 2 -3 seconds, stay still 1-2 seconds, squat for 2 seconds.
Squat is a double joint action of stretching hip and knee, which can be divided into three stages: preparation posture, squat and squat.
1. Stand by. Beginners must first determine the exact location of barbell placement. Hold your head high and your back straight, but don't overstretch. After the scapula contracts, put the bar on the raised trapezius and deltoid muscles to adjust the balance. The weight of barbell is shared by four points, in which trapezius muscle bears most of the weight, and there is no need to pad sponge and other cushions. Even if the body is thin and the deltoid and trapezius muscles are weak, you can completely "eat heavy" without any discomfort such as pain. Raise your arms sideways and hold the crossbar with both hands to maintain stability. The heel is padded with a board or barbell about 3 cm thick. Because the total center of gravity of the human body and barbell moves backward after the shoulder is loaded, but the back can't lean forward. Only by raising the heel to passively move the center of gravity forward can we restore to a stable supporting state. The regained balance can also increase the force on quadriceps femoris when squatting. After the barbell is lifted, adjust the position of your feet. The distance between feet is generally shoulder width, and the adductor muscle is too stressed and developed, which is not conducive to beauty and life. Your feet should be in a natural position with an angle of 30 to 45 degrees. The barbell placed on the cervical spine will cause pain, and it will also form a chest bow and waist movement, strengthen the tension of the back muscles, straighten the limbs and straighten the back.
Step 2 get down. When you are ready, take a deep breath, bend your knees slowly and control your squat. When squatting, the knee joint is in the same direction as the toe, and the thigh is parallel to the ground or slightly lower than the knee. If the hip falls to the ankle joint, the squat is too low and unnecessary, which is easy to cause joint injuries such as knees and ankles. The speed of squatting should not be too fast. We should master the rhythm, at least the speed of squatting should not be faster than the speed of squatting. Because there is an obvious time effect after muscle stretching, the longer the time, the more muscle strength decreases and the less muscle strength decreases. Therefore, the weight that a weightlifter can lift immediately after squatting may not be lifted after a long pause after squatting. The reason is that he immediately squatted down and stretched with gluteal muscles and quadriceps femoris, which increased muscle elasticity and enhanced muscle strength. The requirements of bodybuilding are different. Squat down to a minimum of 1-2 seconds, and then squat down again. Although the weight of squat has become smaller, the actual stress on the muscles of lower limbs has not decreased, and
Relatively safer.
Squat. The most valuable squat exercise is the squat stage, where attention is focused on the legs, and the legs are full and hard, while exhaling. Hold your head up. Imagine kicking your legs hard and pushing your head up, instead of lifting your hips first and then straightening your waist. During the whole squat process, the center of gravity should be stable and the feet should not move. After the body stands upright, the four legs continue to exert force and contract extremely, so that the knee joint keeps the hyperextension trend of 1-2 seconds.
It is very important to protect and help when practicing squats. There are mainly two ways: "holding the waist" and "holding the bar". Waist: Behind the practitioner, stand in the same direction, put your hands around the waist of the practitioner and squat together. Grip: Stand in front of or behind the exerciser and hold the barbell with the palms of both hands up.
Beginners use the weight 15-20RM to experience the action first, and start to do what they can, and don't blindly increase the weight. Practitioners should be cautious in the absence of protection and help. When resting between groups, walk around to avoid congestion of lower limbs. In addition, the weight of barbell is transferred from the back to the lower limbs during squat. To improve the weight of squat, the strength of muscles in related parts also needs to be strengthened.