It is inevitable that sports will cause injuries. It's not just squatting, riding and running that will hurt your knees. For example,? Is it a three-point poison? Will you give up treatment because of the three-point poison after you get sick? In fact, the reason is the same.
The original intention of fitness is for the health of the body, and the action training of squat is also formed by strengthening the stimulation of leg and hip muscles. If the long-term action is not in place and the action is not standardized, the damage to the knee will increase, and even if there is no force at the place where the force is exerted, it may cause the body proportion to be uncoordinated.
So how to correct the wrong posture in the usual squat training? Bian Xiao sorted out the common error demonstrations and correction methods of his friends when doing squat training as follows:
1. Knee bending or valgus
Many women habitually buckle their knees when walking or cycling. The habits they have developed for many years are even more exposed during exercise. When squatting, their knees are inertial and hook inward. In others' eyes, the movements are ugly. This nonstandard posture will cause great pressure on the knee. If you exercise in the wrong posture for a long time, the degree of knee injury will be higher.
Different from women, men's wrong demonstration is double knee valgus. No matter whether it is internal buckle or valgus, as long as pressure is applied to the knee, the possibility of knee injury will increase. The correct posture should be that the knees and toes are in a line, and it is best to make the pressure on the knees too small or no pressure during training.
2. Push your knees forward too much
Squat is mainly aimed at the training of thigh muscles and gluteus maximus, so you should fully feel the weight of legs and hips in squat. If the knee leans forward too much, the center of gravity of the body will move forward, and the weight of the whole body will also move forward, which will put a lot of pressure on the knee and make it impossible to find an accurate force point. Not only the legs and buttocks are not well exercised, but also the knees will be affected.
3. Poor physical fitness and insufficient muscle strength
There are a large number of small partners who are zero-based fitness students, which means that they seldom exercise. In this case, when doing squats, the physical fitness of the small partners can't be reached, and the movements are easy to be deformed and nonstandard. These people suggest improving physical fitness, making simple equipment or doing more aerobic exercise under the guidance of coaches to increase endurance. ?
4. Poor flexibility
The knee joint of people with poor flexibility is easy to be damaged, and the flexibility of women is generally better than that of men, but it also varies from person to person. The best way to judge your flexibility is stretching, and regular stretching is also an effective way to make yourself more flexible and your body more flexible.
In addition to these long-term habits and physical accidents, the rhythm and amplitude of squat training are also important factors affecting whether the knee joint is damaged.
The pace is too fast, and injuries are inevitable. The correct demonstration should be to keep breathing slowly. For some friends with poor physical fitness, don't press your hips to the limit at the beginning. You can gradually increase the intensity according to your physical adaptability. Don't rush for success. You want to see the effect immediately without a coach.
In fact, most sports, whether squatting alone or rowing with equipment, dumbbell press, etc. Only when the action is in place can the injury be minimized and the health index of the body be improved.