Do you know the method of barbell squat? In fact, when we are exercising, many movements need skills, and how to understand them. Then barbell squat is a sport that many men like. Let's share with you the method of barbell squat. I hope I can help you.
Barbell Squat 1 First of all, the waist must be reversed, the head raised and the eyes looked forward. Once hunched, it is easy to hurt your waist.
Second, find the right weight and don't weigh it blindly. Sometimes we use too much weight, and when you find it, you will bend over subconsciously, which will do great harm to your waist, so I suggest you find the right weight according to your own experience.
Third, exhale when you get up and inhale when you go down. This is my habit. You don't have to copy it. Just find a breathing method that suits you.
Fourth, crouch behind your neck and hold the barbell with both hands. The farther away your hands are, the more stable the barbell will be and the discomfort on your shoulders will be reduced.
Fifth, squat rest time should be long. Generally speaking, fitness needs to rest for half a minute to one minute, but squats must rest for a long time. This gives the thigh enough recovery time, which can better stimulate the potential of the thigh and ensure safety. If you practice the next group before the thigh rest, it may be unstable.
Sixth, the feet can extend outward. According to everyone's situation, everyone's body structure is different in length. Some people like to squat with their horns in front. My knees are so uncomfortable, so I usually face outward. I suggest you find a way that suits you according to your own situation.
Seventh, when squatting, don't lean forward too much, don't exceed your front toes, it's easy to hurt your knees.
Eighth, it is not recommended that you take the squat as the first action. If you must take it as the first action, please warm up.
Ninth, don't practice your legs too often. This also varies from person to person. Professor Yang's leg hurts for four or five days at a time. I usually practice my leg once a week. Other parts may circulate every five days, but my legs usually last for a week or more.
Tenth, after practicing your legs, you can practice your waist by the way, because your waist has been exercised during weight-bearing training. It would be better to strengthen it at this time. Don't practice your back the day before you practice your legs, otherwise it will affect your leg practice.
Eleventh, don't practice squats with Smith machine, the fixed equipment is very fucking', try to get rid of the weight, the best one is with protective fence below.
Barbell squat 2 1, head up, chest out, waist straight; After the scapula contracts, put the bar on the raised trapezius muscle and deltoid muscle, and cushion it with cushions such as sponge and towel; Raise both hands to hold the bar for stability; The distance between the feet is generally shoulder width, and the feet should be in a natural position with an angle of 30 to 45 degrees; A barbell piece about 3 cm thick is placed under the heel.
2. After getting ready for posture, slowly bend your knees and take a deep breath to 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.
3. Keep the squat for a minimum of 1-2 seconds, and then squat. There is an obvious time effect after muscle stretching. The longer the time, the more the muscle strength decreases. Therefore, after a pause of 2 seconds, the weight of squatting is smaller, but the actual stress on the lower limb muscles has not decreased, which is relatively safer.
4. The most valuable squat exercise is the squat stage. At this stage, the attention is focused on the legs and exhales at the same time; Looking up, imagine kicking hard to raise your head, 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.