In a commercial gym, it is hard to see anyone who can keep a good posture and squat to a suitable depth while practicing squat. Because squat is really a complicated movement, most people don't know how to practice squat correctly. Although leg lifting and leg bending can also develop lower body strength well, there is no more functional lower body weight training than squat. In this article, we will introduce the correct squat technique, and according to your training experience, introduce the common schemes of different groups to improve your maximum squat weight.
Position of lever
First, you have to decide what kind of squat you want to use. High bar technique? Or? Low bar technique? . If you choose the high bar technique, the barbell will be placed directly above your trapezius muscle, so that you will stand more vertically when squatting. With the low bar technique, the barbell will be placed between the upper part of trapezius muscle and the posterior bundle of deltoid muscle (the scapula is extended). Low bar technique, the torso will lean forward when squatting to the lowest point. Most people prefer to choose low bar squat, which is a squat technique with hip flexion and extension as the main technique (high bar squat with knee flexion and extension as the main technique). You need to practice more to find the one that suits you best. Squat posture? . Most people can find the high bar squat posture and the low bar squat posture. It's a good choice to do the rotation training of two postures regularly, which can make you get more training benefits.
After determining the position of the bar, your feet should be placed directly under the barbell, not behind it. In this way, you can get off the bar in a squat position instead of bending forward. (Proofreading Note: What is the next column? Take the barbell down? )
After the barbell leaves the bar, it is necessary to adjust the pace as little as possible and determine the squat position as soon as possible. This requires you to practice more to define your ideal station distance. Many people's stops are just like hip breadth. You need to try more to find the one that suits you best. Ideally, after the barbell is removed from the shelf, you only need to step back two steps to enter the appropriate squat posture.
Distance between stations and position of feet
As mentioned above, your standing distance is usually hip breadth, but how wide you want to stand depends on your putter position (high bar or low bar) and your personal hip structure. Generally speaking, the station spacing of low bar squat is wider than that of high bar squat. The wider the distance between stations, the easier it is to lean forward when squatting to the lowest point. Never lean forward too much. Try to keep your torso upright, okay? Hallucinations? . In actual training, when you squat to the lowest point, you are likely to lean forward about 45 degrees relative to the horizontal plane. Leaning forward is also deeply influenced by bone structure.
Personal preference and bone structure from the angle of bipedal abduction; I suggest that the feet should be abduction for 20-30 degrees at first, and then adjust to find the abduction angle that suits you best. The wider the station distance, the greater the abduction angle of the feet is usually required. Again, don't be limited to one form, try different pole positions, station distances and foot abduction angles.
Upper part of the body
Although squats are considered as lower body training, your whole torso is active during squats, which is one of the reasons why most strength coaches think squats are better than other isolated lower body training. Tighten the upper back and fix the barbell on the trapezius muscle stably. Chest out, take a deep breath, and tighten the core before descending. Keeping the upper body tight is one of the keys to complete squat.
Chest out, latissimus dorsi drives elbows down.
Head and neck posture
The head and neck posture in squat is a controversial topic in the fitness field. In most cases, try to keep the head and neck neutral, which can minimize the pressure on the neck. However, you should decide the most comfortable posture according to your own situation. Some people think that the chin should be forcibly closed during the whole movement, but there is no evidence to prove that this posture is better. If you carefully observe the high-level strength weightlifters, you will find that their head and neck postures are different. Avoid excessive flexion and extension of the head and neck.
squat
After the lower barbell tightens the upper body, you can open your squat. If you do a squat (also known as? Ass to the grass? Squat down), you should squat down as low as possible. If it is a squat, just squat until the thigh is parallel to the ground. Usually, there will be more squats? Sit back? . Imagine a chair behind your ass, so that your hip and knee can bend and stretch at the same time. Sit on it? This feeling. As mentioned above, the low bar squat will squat further back than the high bar squat, and the squat process will be accompanied by the backward movement of the hips. The center of gravity should be between the heel and the midfoot. A common mistake is that when you squat to the lowest point, your knees are adducted, so you must force your knees to abduction, which is consistent with the toe pointing.
Simultaneous flexion and extension of hip joint and knee joint
Squat up
Once you squat down to the lowest point (the thigh is parallel to the ground or slightly lower), take the middle of the heel and foot as the fulcrum, press the hip and drive the hip forward until the hip is locked.
Precautions for Squat: Stretch your hands forward and squat.
If you can't squat, you will probably squat to about 45 degrees. Then use this squat to squat to 90 degrees and practice slowly. Familiar with the movement structure of squat, the feeling that knees and hips are open at the same time, and slowly transition to squat behind your hands. If you still can't squat 90 degrees in front of your hand, your choice is to do a fitness ball squat (online search) or raise the soles of your feet, or improve the flexibility of your ankles to make the squat range reach 90 degrees.
Get down behind your hands.
To practice squat, you must practice this movement. Pay attention to adding two points on the premise of chest and abdomen, and keep your back straight. Shoulder blades contract backwards, hips tighten and try to tilt upwards, so as to prevent the pelvis from rolling backwards and let adductor femoris also participate in the stress.
Knee-to-toe squat and toe-to-toe squat
However, tiptoe is a conservative training concept, which has no practical effect and has little effect on sports injury prevention and sports performance. Too much emphasis on knees in weight-bearing training but tiptoeing will lead to a higher risk of injury. Knee squatting on tiptoe is a way to conform to the natural movement of human body, and it won't hurt the knee, as long as you focus on the soles of your feet.
Nine benefits of squat 1. The most effective action to improve the whole body strength.
People call it squat? King of strength training? It's simple. Squats use the largest muscle group. If the supporting role is considered, almost all skeletal muscles are involved in the force.
Scientists have measured the work done in many sports. Under the same weight, squats do the most work, almost twice as much as hard pulls and bench presses.
5 times, and squat can use more weight than hard pull, much more than bench press. Therefore, squat is effective for the growth of overall strength.
Fruit is much higher than other sports.
Second, the most effective action to increase the muscles of the whole body
Squat is a compound action of two joints, and the human body secretes the most growth hormone in the process of squat, so heavy squat can not only promote the growth of leg muscles, but also promote the growth of whole body muscles.
In addition, compared with other sports, doing more squats can not only improve muscle circumference, but also increase muscle density, that is, make muscles feel more powerful.
Third, the most effective action to improve explosive power
Explosive power is the ability to explode as much power as possible in the shortest time. The focus of explosive force training is heavy weight, fast power, as much muscle coordination as possible and good nerve adjustment ability. Squat meets the above four conditions, especially
Especially the last point, many practitioners feel that squat training is particularly tired, but it is this feeling that exercises good nerve adjustment ability.
Squat is the first choice for explosive training.
Fourthly, there are many ways to improve the most effective action bouncing training. Without strength, practice bouncing completely, in one step.
It is also feasible in the fixed stage. But to achieve strong jumping ability, you must practice squat well.
Squat exercises the strength of quadriceps, biceps femoris, buttocks and calves in all directions, which is more efficient than the simple bouncing exercise, and is a necessary exercise for professional athletes such as track and field, basketball and volleyball.
5. Effective actions to strengthen cardiopulmonary function
Generally speaking, anaerobic training has little effect on cardiopulmonary function. But squat is considered as an action to strengthen the heart. It is not a bad thing to have shortness of breath, asthma or even dizziness when practicing squats. With gradual exercise, the heart and lungs
The function will also be strengthened. Of course, improving the heart and lungs mainly depends on aerobic.
Sixth, effective actions to improve sexual function.
Squat is recognized as the best auxiliary action in strength training. The reason is also very simple, and it is the most effective for promoting androgen secretion. I think many people have personal experience of this, so I won't say much.
Seven, one of the two most practical actions in daily work.
In daily manual labor, the most common way to carry heavy objects is to shoulder them, that is, squat down and pull them hard. So these two are also the oldest strength training moves.
Eight, the most important auxiliary training project in sports.
In sports, as long as you think of physical strength, the first thing that comes to mind is definitely squat.
There is no exercise that does not require strength at all, so there is no exercise that never practices squats. Don't practice all other movements.
IX. Effective actions to prevent aging