How to stretch after squatting?
There is a phenomenon in the gym. If you look closely, you will find that most people only care about the weight of squat, but they always forget to stretch after being in high spirits! A very important factor that determines whether a squat is good or not is the range of motion of joints (hip joint, ankle joint, thoracic vertebra). Many people can't squat or squat in the right posture (keeping the spine neutral), which has a lot to do with the mobility of joints and the flexibility of muscles!
Gluteal muscle:
1. First, we use the foam shaft to relax (the posture is shown below). Each side 15-30 seconds.
2. Then each side is stretched statically (pigeon style) for 20-30 seconds.
Anterior thigh (quadriceps femoris):
1. Use the foam shaft to relax (as shown in the figure below). Bend over and roll back and forth 15-30 seconds.
2. Then the quadriceps femoris is statically stretched (standing posture) for 20-30 seconds on each side.
Inner thigh
Relax with the foam shaft (as shown below), bend over and roll back and forth on each side 15-30 seconds.
Stretching, standing with both hands on the wall, sprinting, static stretching for 20-30 seconds, and changing sides.
Squat movement standard
When squatting, the length of the feet and torso will affect the position of the knees. According to everyone's situation, some people may have their knees over their toes when doing squats, while others will not, so the following points should be paid attention to:
Squats below and parallel to the horizontal height have less training for the muscles behind the body, which will lead to the imbalance of the muscles of the body. Therefore, it is suggested that the height of hip joint should be lower than that of knee joint.
The key point of sitting back and doing squat is that the hips are sitting back now, not the feet are bent forward.
Open your knees outward. Open your toes outward and exercise your adductor muscles.
Please put your heels on the ground and follow your feet off the ground. When doing squats, the knees are also under pressure.
Many weightlifting actions will cause knee injuries, so start training with appropriate actions first, and then gradually increase the weight, so that the muscles can bear heavier weight under the condition of gradual growth.
Precautions for squat
In the opinion of the fitness instructor, the perfect squat should meet these three requirements:
First, the action begins with the hip sinking backwards.
Second, knees and ankles bend with hips.
Third, keep the center of gravity in the heel, and the heel can't leave the ground.
Whether squatting forward or backward, dumbbell squat or barbell squat, it is the most basic self-weight squat. In fact, following these three requirements, tiptoe not exceeding knee is the most obvious performance when meeting these three requirements.