Have you noticed that many people around you have started to practice squats recently? ! I am really glad to see that the public's ideas and trends have developed in the positive direction of health and beauty, because the pursuit of tight body texture and strong muscle lines in exchange for bone feeling and "thin" paper aesthetics is the fashion trend.
Squat, the king of action to exercise core muscles
Fitness, slimming, body shaping and increasing muscle endurance are integrated.
Do you envy the ultimate perfect figure of Victoria's secret detectives? People's supermodels have been practiced. In order to get a good figure, a good figure and a bumpy figure, buttock is an important key to the S curve. Practice ass-lifting, which is well known by supermodels at home and abroad, and is unanimously recommended. Get down! But after all, not everyone can achieve the ultimate perfect figure of supermodel. You may not have their nine-body skeleton or a pair of eye-catching slender * * * because of innate conditions, but you can definitely squat like most supermodels to develop amazing ass! Exercising the S-ray of abdomen and legs at the same time will definitely become the focus of attention!
Squat movement has not only become a fashion in the modeling field, but also formed a super whirlwind that swept the Hollywood celebrity circle, as well as men and women who pursued physical beauty. The world is experiencing an S-line revolution! In fact, squatting is so easy, squatting anytime and anywhere, without going to the gym, and practicing hard at home can shape a graceful figure, which has multiple benefits such as fitness and slimming. How could I miss it? !
Improve civilized diseases, bad posture and boost the spirit.
Squat is the "king of action" in fitness. This action can not only strengthen the muscle strength of the waist, back and abdomen, but also exercise the most important core muscles. Female friends of all ages need squats very much, not only because squats can exercise the supermodel S curve like Victoria's Secret, which makes you look good no matter what clothes you wear, but also because squats can exercise the most important parts in the middle of the body, strongly support the main muscles of the body, and boost the spirit. Even civilized diseases such as posture deviation, backache and back pain caused by sitting in the office for a long time will be improved. After exercising muscle strength by squatting, you will find that when you do other sports (such as yoga, boxing, swimming, running, etc.), these sports are much easier. This proves that squat exercise can not only strengthen the body, lose weight and shape, but also increase muscle endurance and make you get twice the result with half the effort when exercising.
Recommend 3 squats.
The first trick-just lift your legs | Use the number 1 practice |
decomposition
1. Lie flat on the floor, with your hands at your sides naturally.
2. Find a convenient and heavy thing at home and put it between your legs and knees.
This action can also be practiced to the abdominal core muscles. Use load to increase the difficulty of leg movement, thus increasing the training of leg muscles.
3. Straighten your knees and use the strength of your thighs and abdomen to raise your feet to a position 90 degrees from your body.
4. Put your feet down slowly. The slower the speed and the deeper the muscle tension, the more effective the exercise will be.
When the leg falls, slow down, focus on the leg and push down.
Continue to do 1 min and rest for 30 seconds.
The second trick-double kick hip retraining
This action needs two people to do together.
1. Practitioner A lies flat on the ground with his feet raised and his knees bent 90 degrees.
2. Another person, B, squats slightly, with his core and legs hard, his back to A, his center of gravity back, his hips sitting on the soles of A's feet holding B's hips, his core hard, and his lower back flat.
3. Bend your knees when applying force, and push B's hips forward with the strength of your legs.
Point forward push a
Keep doing it 1 min.
Both A and B should pay attention to the balance of limbs, and don't fall.
Step 3-Cross Leg Technique
Train thigh lateral line and hip smile curve.
1. Lie on your side, keep your balance, and lift one foot 30 degrees off the ground.
2. Lift one foot to the highest, and then return to 30 degrees.
3. Kick your feet forward, then kick back, and draw a cross line with one foot. Then change the other foot.
Point crosses one foot.
Stabilize the upper body, keep the back still, and use the strength of the feet to move, which can not only exercise the leg curve, but also exercise the core muscles.
The correct posture of squatting
From the beginning to the end, posture and movements must tighten the muscles near the spine to ensure that the spine does not move, which requires very high core strength and consciousness of controlling the body. To increase the load, we need to increase the accuracy of posture, and we need stronger core strength and consciousness of controlling the body.
This kind of strength training will pay more attention to the movements and skills in the field of kinematics. But now it seems more convincing that strength training is mainly the muscle center. For example, hamstring exercise is to make hamstring stronger, which has nothing to do with our running. Actually, we have a better way.
Learning more efficient squat techniques can improve basic sports skills and thus improve the efficiency of runners. For example, squat can help runners learn to organize a reasonable load, from hips, knees to ankles, so that the body can maintain a reasonable posture for a long time.
The common mistakes in squat are posture out of balance, incorrect knee load, and unstable hips, knees and ankles. These mistakes are also common in running and are the root of many injuries. In order to improve the efficiency of squat practice, the following problems must be solved: (1) to ensure correct posture; Reasonable load; Reasonable torque. Only when these three mechanical principles are satisfied can effective squat exercises be carried out. In fact, these three mechanical principles can also be used in many exercises.