Whether the squat is better for the end effect or the standard effect

It's a squat, and here's the correct way to train the 4 capes: warm up with leg flexion and extension before starting the formal group training, in order to have a complete range of motion during the hard formal group training. At first I made the mistake of using squats as my first exercise, only to learn later that it was not a smart choice because it was easy to damage my knees.

In addition, I have tried to "shake" my legs in 10 minutes. This is also a mistake, never rush into training. In order to optimize the growth of muscle volume and mass, you need to take the time to increase the temperature of your muscles.

I first used leg curls and extensions to do 1 set and 15 sets of warm-up exercises, and then 2 sets and 8-10 sets of leg curls and extensions. Even with leg curls and extensions, the knees are not ready to do heavy weight squats. Therefore, I use the leg press as a second exercise.

There are several forms of leg presses, my favorite is the vertical leg press, which gives the quadriceps a great feel. Lie on your back on the plank and push up with the pedals until your legs are fully extended, then slowly control the restoration. However, this practice can easily damage the knee joint.

It is recommended that you do the leg press on a standard 45-degree inclined board, using a leg press machine, to work different parts of the quadriceps muscles by adjusting the position of the feet (toes parallel or apart, leg high, leg low, or duck press with feet more than shoulder width apart). First, do 1 set and 12 times of warm-up, followed by 3 sets, 10 and 12 times of the official group. By the time you actually do the squat, the temperature of your leg muscles has risen and you're ready to build the muscle mass and line of your quadriceps.

Be careful not to use particularly large weights, as the quadriceps muscles are already tired from the leg curls and leg presses, so gradually increase the weight in each group during the squat. If you can usually do squats with 400 pounds, then you don't use more than 300 pounds now. Know that after completing the leg curls and leg presses, 300 pounds will make you feel like you weigh 1 ton.

Squats can be warmed up with 1 set or 12 reps of exercises with light weights, followed by 2-3 sets and 8-10 reps. For a powerful quadriceps boost, just do it 1 time a week to give it plenty of time to recover. Don't brutally torture your legs, as long as you train them scientifically and correctly, your quadriceps muscles will respond quickly.

Let's do the standard moves.

When we do freehand or dumbbell squats, these exercises strengthen the muscles of the lower limbs, especially the quadriceps and hips, and all the joints of the lower limbs, including the hips, knees and ankles, all of them share the load on the body.

When discussing the question of whether to squat to the end, we must first know that a joint "patellofemoral joint" is the position where the patella links to the femur. The patella is covered by the extensor femoris tendon attached to the quadriceps muscle. When we bend the knee joint (squat), two forces are generated, one is the pull that occurs when the quadriceps muscle contracts, and the other is the pull of the patellar tendon.

The combined force of these two forces causes the patella to compress the femur. The more the knee is flexed, the greater the force on the inner surface of the patella and femoral head.

Okay, now let's try to analyze the two types of squats: half-squats and squats to the bottom.

In a half squat, the knee is flexed 90 degrees, while in a full squat, the knee is bent more than 90 degrees or more. So which one will produce a stronger resultant force? If you have studied physics in middle school, you will know that the greater the tension of the patellar tendon, the greater the resultant force.

This means that the lower we squat, the more our knees bend, the quadriceps muscles will be longer than when we stand with our knees straight, and of course the pull will increase. On the other hand, for those with tight quadriceps, the pull also increases, which is why stretching the quadriceps can sometimes help us relieve the pain of the patella. To put it simply, for general training for the average person, the half-squat is a safer movement that does not cause too much stress and wear on the contact surfaces of the patella and femur.

However, if you have special needs, such as athletes or you are a seasoned trainer, then squats will definitely be an important part of your training content as well. Squats are also safe if you don't feel discomfort during training, and if you feel discomfort in your knees during exercise, stop squatting to the end immediately.

Squats can be said to be a must-do in the fitness process. Whether it's muscle gain, fat loss, or toning, you can't bypass the squat, which is a classic compound movement. Let's exercise the whole body muscles in the process of squatting, that is, almost all the muscles of the whole body will participate in the process of squatting, so if we don't participate in squats in the process of fitness, we will always feel that there will be less things.

There is still a large part of the body's fitness pathway that starts with squats.

Squats work the quadriceps, biceps and glutes, which are muscles that wrap around the front and back of the thighs, as well as a large muscle that wraps around the hips. If these three muscles are strong enough, not only will you be able to control your center of gravity, but you will also feel much less tired than others after dealing with high-intensity sports such as basketball, cycling, and long-distance running. Squats promote muscle growth more than other exercises.

1.Stand up with your feet shoulder-width apart or slightly wider, and the soles of your feet able to turn forward or outward; How wide your feet should stand and whether the soles of your feet should be externally rotated depends on each person's movement and anatomy. The initiative depends on the individual's situation. Adjust.

2.Hold your feet still and stretch your hands naturally upwards.

3.Starting with your hips, gradually stretch your upper body downwards with your hands close to your toes (knees bend naturally and don't lock them up); If your hands can't be close to your toes, you can bend your knees so that your hands can touch your toes.

4.Sit down gradually, with your buttocks at the lowest point (everyone's condition is different, please stick to the soles of your feet and don't roll over), insist on reaching out your hands and touching your toes, looking at the air naturally, and parting your chin. At this time, you can know the lowest position of the squat, adjust your posture, and don't worry about your knees going over your toes.

5.The hands are straight, (curvature varies from person to person) the soles of the feet and hips are stable.

6.Gradually stand up with your hips as a starting point, your back and hands are relatively stable, and your eyes naturally look forward into the air and tighten your jaw.

If you usually like fitness or like sports, then squats are indispensable. Especially for many women who want to **, then the squat action is a must to do, but squats are also exquisite, there is technical content, not all people will squat correctly, today let's talk about what is the standard of squat?

The standard of squatting We usually do squats There are also a series of standards, which does not mean that we have done squats, this action is a real squat.

First of all, before doing squats, we must make sure of ourselvesWhen standing, you should keep your head up and your chest up, not hunched over。In particular, our upper body must be kept perpendicular to the ground.

At this time, you can lean forward slightly while vertically, and choose to separate your feet while leaning forward, butThe distance between the shoulders must be the same.

When doing this, you must not hunch over and bend over.

The main thing is:Both feet must be in a parallel line。The direction of the toes is also very importantDo not buckle the toes inward, and the direction of the toes should be straight forward.

When this is done, we can let our legs squat slowly.

As you squat, your upper body will gradually lean forward, but the angle of leaning forward is also very importantIt is best not to exceed 40 degrees。The thighs and calves will form an angleThis angle cannot exceed 90 degreesIf it is exceeded, it may damage the knee and lumbar spine.

Another point is that when squatting, we also need to observe the position of the kneesDo not exceed the knees above the toesWhen doing squats, many people think that the knee must exceed the toe, but once the toe is exceeded, the weight on the knee joint may increase, and finally the knee joint will have various problems.

Benefits of squats1.It can effectively lift the buttocks

When it comes to the benefits of squats, many people think that squats are exercises for the leg muscles, but in fact, squats can not only help the leg muscles, but also have the effect of lifting the buttocks. Especially for women, if you want to have peach buttocks, then squats are an essential movement.

If you do squats, you will find that the sagging buttocks will gradually be lifted over time, and the connection between the buttocks and the leg lines will be more beautiful.

2.Improves heart and lung fitness

Squats seem to be a simple action, but when doing squats, you may be out of breath after a few minutes, which is also considered an aerobic exercise, so when doing squats, it can effectively improve our cardiopulmonary function and promote the body's metabolism to speed up.

I will. Be sure to keep your body to the lowest level, so that you can meet the standard of squats, and it is also very good for the body.

I would squat down with my legs bent at the knees and our hips low so that we wouldn't damage our own joints. And our waist should be upright, not forward.

Yes, the standard of a squat is to keep your knees steady, bend your hips back, and feel the strength of your hip muscles.

Yes, the standard is to keep breathing evenly, and at the same time to squat down and get up again, otherwise it will not have a good effect.

In fact, you don't need to do too much squats at one time, if you want to shape your body, you can directly do four to six sets of squats with your bare hands, about 20 in each group. After each set, you can take a little rest and do another set, so you can do about 20 squats each time, and if you feel that your physical fitness is relatively good, there is no problem to do more. For the first time, you can do a freehand squat, and then hold a one-legged squat against the wall, so that you can effectively exercise the muscle strength of your body.

I would, the standard for squats is: feet as wide as shoulders, squat slowly, using the strength of the thighs, squatting with the knees not bent beyond the feet.

I can squat, the standard squat is to squat 2 3, the body is balanced, the arms are naturally drooping, and the head is held high.

I'll do a squat, the standard squat position, which is to have my feet open, more than your shoulders apart, and my hands straight.

I do squats a lot. Before doing a squat, keep your head up and chest up, and keep your feet shoulder-width apart. The key is to keep both feet in a line.

For female friends, insist on squatting every day, then after a period of time, you can see the ** and shaping effect, but try to do 50-100 every day, so that you can see the fitness effect. And there are still many benefits of squats, not only can effectively exercise the whole body, but also can increase their lung capacity. <>

Squats have great benefits for the body, but you should also pay attention to the amount of work done every day, if you do 10 or 20 a day, it will have no effect, because at this time for the body, it can only be regarded as a warm-up exercise. So do at least 50 pieces a day, you can do 10 in groups, do 5 sets, and leave 10 20 seconds of rest time in the middle of each set. In addition, when doing it, you must pay attention to the force point and the core part, and only by doing it according to the coach's standard movements can you effectively reduce the thickening of the thighs.

And the longer you exercise, the more you can slowly increase it. <>

When many female friends are working out, the coach will let them squat, because squats are very good for the body. In addition, in the process of exercise, we use more large muscle groups, and almost all the skeletal muscles of the whole body are involved in the process of exerting force, so the strength of the whole body can be greatly improved. The second benefit is that you can enhance your heart and lungs, because this can reduce the appearance of dizziness, and if you persist for a long time, you can feel that your body will be stronger.

However, when you do squats, you must wear professional clothes and try to train under the guidance of the coach, if you do 100 at a time, then your legs, including your waist, will be very painful. And when I work or walk the next day, I will have a different way of walking. If you wear jeans or skirts to squat, you can't see your power point at all, so it's easy to use the wrong force.

About 100 squats in a day will have a fitness effect. The benefits of squats are burning fat, improving male sexual function, improving blood circulation, improving physical fitness, and gaining muscle.