Time: 20 16- 1-2? 10:00- 10:30 am

No.: 20 16002

Theme: "The correct posture of squatting"

Excerpt:

Squat, the king of training.

A standard squat can train more than 200 major muscle groups. Squat training is also the largest and most important muscle group in the whole body. Such as hips, legs, lower back and so on. These muscle groups make you look taller and sexier on weekdays. Squat is the "most effective" action you can do in training. Whether your training purpose is to gain muscle, lose fat, shape, ass or something else. Squat training is inevitable.

The three largest muscle groups in the lower body are quadriceps femoris, biceps femoris and gluteus maximus. These three muscle groups are also the muscle groups with the greatest physical strength and the strongest fat burning ability. The usual training method is "straight leg hard pull".

Specific practices:

1. The feet are slightly narrower than the shoulders. Bend forward, don't bend your knees. Hold the heavy object with both hands.

2. The upper body leans forward and the knees are straight. Until the upper body is parallel to the ground. Look straight ahead.

3. The lower back muscles contract hard, the spine leans forward, and the weight is pulled up. In the process of reduction, the waist should be tightened and not bent.

Introduce the method of family empty-handed squat posture;

Squat with bare hands first edition: sofa squat-safety and efficiency can have both (squat recommended by novices)

Key points of sofa squat:

1. Sit slowly on the sofa from the standing position and put your hands behind your head.

2. Keep your back straight, bend slightly (important), and move your hips deep into the sofa! Sit deeper, sit deeper.

3. Look straight ahead, keep your back slightly straight, use the power of your hips to push your heels and get up ~!

Unarmed intermediate version: squatting-very suitable for beginners ~

Key points of deep squat:

1. Put your hands under your chest, almost as high as your navel. Hold a fixed fulcrum.

2. Sit up straight, with your upper body straight (slightly arched, that is, the feeling of holding your chest out) and your head facing straight ahead. Hold the fixed point with both hands to prevent yourself from falling backwards. Although it's called squat, don't use your arms too hard! Just pull a little when you're about to fall.

3. Imagine and meditate in your mind: exert your strength on your hips ~ (reply: learn in detail in chorus), and let your gluteus maximus take the initiative to exert its strength. Stand up.

Don't put too much weight on your hands when you squat. Squatting is only the first step in the squat campaign. We need to train a more standard squat posture. At the lowest point of the movement, we can bounce a little (swing up and down). At this time, our head is straight, ensuring that our lower back is straight and arched, and the hip angle is folded relatively large (the lower abdomen is close to the thigh). You will feel your gluteus maximus stretched. Squats can use relatively many training times and groups. The average person can do more after mastering the movements, such as 30 * 5 groups. This is more conducive to mastering posture. You can also use explosive training, such as taking off at the fastest speed when you reach the lowest point. This can make the gluteus maximus get better training.

Unarmed Advanced Edition: Squat on the wall-test your posture!

Squatting on the side wall can also keep your posture up to standard. This way you can squat more effectively every time.

Key points of correct squat on the side wall:

1. Stand facing the wall, put your head in your hands, lie on the wall or hang your hands naturally. (I hold my head in the picture)

2. Sit back slowly ~ Just like a standard squat ~ Arch your upper body straight). Last time we said that the standard squat posture is knee to toe (although this can be discussed in depth, it is enough for ordinary people to do it).

3. When the thigh is almost parallel to the ground (the buttocks also feel stretched), the gluteus maximus exerts its strength, gets up quickly and returns to the upright position.

When squatting on the side wall, be sure to bow your straight back. Because when squatting on the wall, it will definitely remind you that the angle of your face, knees and toes is correct. If you can keep your waist straight again, your squat posture will be correct ~

It's wrong that the left side in the picture on the right is the right side, because the pelvis rolls in the opposite direction and the hip muscles can't exert force.

Why is this posture wrong? When you squat to the bottom, your waist collapses. As shown in the figure below, this posture will put the pelvis and spine in an incorrect position. If you squat with such a heavy load, you will easily become brittle ... even if you squat with your bare hands, it will make your gluteus maximus unable to exert its strength.

Sofa squat jump: extreme fat burning, extreme shaping.

Key points of sofa squat jump:

1. Take the first two steps with the sofa squat. Sit slowly on the sofa from the standing position, and put your hands behind your head.

2. Keep your back straight, bend slightly (important), and move your hips deep into the sofa! Sit deeper, sit deeper.

3. Push your hips to your heels! Let yourself jump and be explosive! When landing, be gentle and use your muscles as a buffer.

One-legged squat: not only become warped, but also show leg length.

Key points of one-legged nervous squat:

1. Put your hands under your chest, almost as high as your navel. Lift one leg back. Hold a fixed fulcrum (be sure to be firm! Don't break any pipe doors in your house. I don't know the bill sent to me. )。

2. Sit back all over, with your upper body straight (slightly arched, that is, the feeling of holding your chest out and abdomen in) and your head facing straight ahead. Hold the fixed point with both hands to prevent yourself from falling backwards. Although it's called squat, don't use your arms too hard! Just pull a little when you're about to fall.

One-leg stretching squat can effectively train gluteus maximus and gluteus medius, which is a good targeted hip lifting action.

Squats and Hips-A Simple Timetable

Experience and feelings:

Before reading this article, I didn't know that squatting was so important in sports. I just know that increasing the strength of quadriceps femoris in front of thigh during running can be easily done in each leg lifting process. After reading it, I know that the three largest muscle groups in the lower body are quadriceps femoris, biceps femoris and gluteus maximus. They are the muscle groups with the greatest physical strength and the strongest fat burning ability, so they have become one of the key elements in the fat-reducing exercise. In addition, squat has also become one of the key trainings for men's muscle building, women's shaping and hip lifting.

This excerpt basically provides daily straight leg hard pull for beginners to choose from, and advanced exercise methods for beginners such as sofa squat, pull squat, face squat, sofa squat jump and one-leg pull squat for advanced users to choose from. The method is worth learning, and you can refer to those who haven't tried it.