Squat is a well-established name of prognosis squat, which refers to a basic movement of leg exercises on the neck, back and shoulders with barbells.

Put a negative bar behind the neck and shoulders, hold your chest high, tighten your waist, abdomen, slightly bend your hips, and stand comfortably and steadily at the shoulder-width distance. You can put a piece of wood or barbell on the heel to ensure the stability of your body when squatting and standing, overcome the forward bending and forward bending when standing, and keep the weight always acting vertically on the target muscle group of your legs. Keep the trunk vertical and slightly tight, keep balance with the strength of quadriceps femoris, slowly bend your knees and squat down until your thighs are parallel to the ground or at right angles or slightly lower, and then concentrate. Concentrate on the quadriceps femoris to stand until the legs are straight and the knees are straight, and the quadriceps femoris completely contract to the "peak" state, pause 1 s, and then squat down smoothly for the next movement. When the load intensity is below 6-8 rm, the way of breathing is to stand up and exhale, squat down and inhale, or stand up and inhale, squat down and exhale. This can depend on habits, but breathing must be coordinated with movements and must not be disordered.

According to the analysis of sports anatomy and biomechanics, different feet standing distance, relative position and squat degree of legs have different emphasis on the exercise stimulation of leg muscles: feet are parallel or slightly abduction, and the same hip standing distance mainly exercises rectus femoris, middle femoris, lateral femoris and lateral femoris. The feet are slightly abduction, and the equal shoulder distance is mainly used to practice the external thigh muscle, internal thigh muscle, rectus femoris muscle, sartorius muscle and internal thigh muscle group. Squat range, one way is to squat the thigh parallel to the ground or at about 90 degrees, and the other way is to squat the leg to full flexion (hip touching heel). People who are tall and have relatively long thighs are more likely to keep their movements balanced, while those with developed hips can emphasize the latter, but squatting too deep is easy to hurt their knees. You can wear protective tools such as knee pads and belts when doing high-intensity exercise.

Squat on your chest

Compared with the squat behind the neck, the squat in front of the chest pays more attention to the concentrated stimulation of the muscles in the front thigh, and also plays a certain exercise role in maintaining the balance of muscles and related cooperative muscle groups.

Put the barbell on the chest lock and shoulders with both hands, or put your hands on your chest, raise your elbows flat, and put the barbell on the chest lock and shoulders with your thumb. Hold your head high, tighten your waist and abdomen, adjust your body's center of gravity, squat until your thighs are parallel or slightly lower than the ground, and then start to squat hard until you stand and deliberately make your quadriceps in a "peak contraction" state, stop for about 1 s, keep your balance, and squat to a possible low position or your thighs are parallel or slightly lower than the ground. Cycle after cycle. Breathe with the action.

"Smith" squat

There are two forms of "Smith" deep group: squat behind the neck and squat in front of the chest, and the basic technical essentials are mostly equivalent to routine squats. The difference is that the horizontal bar runs along the fixed guide rail on the frame, so the equipment has a sense of security. Therefore, it is required that the center of gravity of the instrument always follows the vertical line of the body and finally falls on the heels of both feet. The whole exercise process always maintains this backward posture, and the trunk stands straight and leans back, which fully relieves the pressure on the back and maximizes the exercise efficiency of the leg muscles.

"Smith" squats are best done together to prevent practitioners from ignoring the direction of the safety hook and getting stuck, so as not to destroy the training rhythm or cause injury.

Barbell squat

Barbell squat is one of the best ways to practice overlord's legs. A barbell weighing several hundred kilograms on the shoulder bar struggled out of the bracket, squatted down until the biceps femoris tightened, then concentrated the leg strength to squat explosively, and finally made the quadriceps femoris in a "peak contraction" state.

Many beginners (even those with high training level) will make a mistake when doing this action: at the beginning of the action, consciously move the knee joint forward (beyond the toes), and at the same time the barbell will move forward. The correct posture should be to keep the knee joint above the toes.

Many bodybuilders worry that if they follow the standard movements (the barbell is centered on the heel), they will lean back too much because of their center of gravity. Beginners may fall back because of poor coordination and control, but some people behind them don't have to worry. If the knee joint is not above the toe, it means that you have not mastered this movement. Under no circumstances should the knee joint exceed the toe, otherwise it will exert extra pressure on the knee joint and cause injury. Moreover, the endurance of joints is limited, and it is impossible to increase weight to a certain extent. If you start practicing this movement now, you'd better find a training partner, and don't use too much weight, but focus on familiar movements. When doing movements, train your partner not to stick too tightly, but to pay close attention.

How is the irregularity of squatting caused? The reasons are: the barbell is too heavy, the hips are too tight, and the ankles are slack. In order to get the best training effect, we must understand some of the reasons: it is natural to squat until the thigh is parallel to the ground, but it is unnatural to use a large weight and stop squatting halfway. This will put the pressure of the barbell mainly on the knee joint, rather than the thigh muscles you want to stimulate, thus greatly increasing the chance of injury.

The action range should be large, there should be no pause during the action, and the barbell should be controlled all the time. Many bodybuilders often do not control the barbell when squatting, let it fall freely, and then squat by inertia. This will reduce the stimulation to the leg muscles and make it easy to get hurt. Especially in heavy weight training, you may fall to the ground unconsciously, and if it is serious, you will spend the rest of your life in a wheelchair.

Auxiliary equipment needs a belt. Many bodybuilders use knee bandages to increase the support of the knee joint in heavy squat training. Actually, it's not necessary If the movements are standardized, the knee joint can cope freely. Some people may say that squatting is easier and the weight of squatting is greater. Actually, it is not.

Buy a pair of high-quality training shoes with rubber soles. Put on these shoes for training, and you will be surprised to find yourself stronger. Because high heels can keep the trunk forward, it is easier to control the barbell when squatting, and the body is more coordinated. Never wear running shoes with sponge soles, because these heels are easy to sag and lean back during training.

Arrow squat

It mainly stimulates gluteus maximus and quadriceps femoris (women can use this action to burn excess fat on their buttocks). Unfortunately, many bodybuilders are not standardized, so the training effect is not obvious.

The lunge squat should be used as a strength training action, with heavy weight, no more than 8 times in each group and 4 times in each leg. Many people like to take a big step forward in practice to show their abilities. You don't have to do this, but the squat range should be large and the muscle fibers should be fully stretched. Shoulder bar barbell, leave the bracket, keep the trunk tense, move the right leg forward appropriately (the knee joint should not exceed the toes when squatting), squat until the right thigh is parallel to the ground, and then squat back. This sport requires high strength, coordination and flexibility, and is the first choice for all competitive athletes, because it can make people have strong physical control and strength quality.

Many bodybuilders like to March and squat, but the training effect is not very good. The reason is that the squat process stimulates the leg muscles the most and has the best effect. However, whether the arrow squats just skips this process and does not need to consume more energy to control the barbell. I suggest you take lunge squat as the second kind of squat.

Once again, don't stride to show your performance during training, which will increase the pressure on the knee joint and make it easy to fall. Everyone's body structure restricts the trajectory of action, and if you force yourself to complete unnatural actions, it is easy to have problems.

Dumbbell squat

This action can effectively increase the muscle mass of the legs.

After squatting, the back muscles are tired and weak, but the leg muscles may still be strong. At this time, it is better to continue doing dumbbell squats. You can relatively reduce the number of squats, reduce the pressure on your back, and then do 4 sets of 8 dumbbells squats to further stimulate the leg muscles.

Squat with dumbbells on the side (palms facing each other), and then squat with heels as the support point. Dumbbells always hang on the side of your body. Don't use inertia to bounce at the bottom of the action.

The same training action can stimulate two or more body parts with different instruments, and must be chosen according to your own fitness purpose. If your purpose is simply to change your body shape, it is recommended to use ribbed belts, which will allow you to hold dumbbells for a longer time and concentrate your leg muscles. However, for football players, weightlifters and bodybuilders who want to improve their strength through exercise, it is not recommended to use the booster belt, because it can enhance your grip strength and explosive power.