How do people who can t Asian squats do barbell squats?

Start in a standard position, with your feet shoulder-width apart and your toes slightly outwards but within 12 degrees. The upper body is straight, maintaining the natural curvature of the back line. Slightly close the lower jaw.

Look ahead. Note that the pelvis is adjusted in a neutral position. Don't lean forward or backward. Send your hips back and down during the squat. Pay attention to your knee joints when doing the exercises.

Control well and stably, don't buckle in. Do not appear in the kneeling mode during the movement, which is the patella.

Do not actively send forward, that is, to inhibit the anterior movement of the patella.

The practitioner tightens his waist and abdomen, slowly bends the knees, so that the center of gravity of the human body drops to the knee at an angle of 90 degrees or less than 90 degrees, and then stays slightly, concentrates the strength of the leg and hip muscles, quickly restores the starting position, in the process of doing the action, must tighten his waist and abdomen, knees do not exceed their toes, inhale when squatting, exhale when standing up, and should be protected by companions again when squatting with a large weight.

Once you've picked up the barbell, start moving backwards! Create space to perform the movement, keep your body coordinated and stable, then take a few small steps back, adjust the distance you need to stand, keep your back and core tight throughout the whole process, and the number of steps to move is best around 3 steps! Too many steps will only make you burn off excess energy and lose muscle tone!

This is a bit difficult for a lot of people to do! It is recommended that you take the time to fix your standing distance and learn the ability to move backwards from the bar!

Take the high bar squat as an example: if you want to squat more weight, not only your feet need to exert force, if you don't have a stable torso, you are responsible for supporting more and more pressure and maintaining the best position of your body, and random squats will cause physical damage! Learning how to carry a barbell is very important!

First make sure that there is no problem with the posture of the bar (shoulder blades are retracted, the upper back is tightened, the barbell falls on the trapezius muscle, so that the spine remains neutral, do not deliberately try to raise the chest, this is easy to make your lumbar spine hyperextended), stand with your feet together, and your hips under the barbell! Then take a breath, tighten your abdomen (it feels like your stomach is impenetrable), and stand up in one fell swoop. Keep your upper back and core under tension.

Some people who practice barbell squats think that it will strengthen the strength of the lower body muscles, some people say that it can improve the stability of the body, and some people say that doing barbell squats can have an aphrodisiac effect. As a practitioner, you should spread your legs, choose a shoulder-width position, and then hold the barbell with both hands and place it on the back of your neck or in front of your neck.

If you want to squat more weight, it is not only your feet that need to exert force, but also if you don't have a stable torso that is responsible for supporting the weight and maintaining the optimal position of the body, it will be impossible to break through the squat. Therefore, your first step is to be able to hold up the weight and keep your body stable and strong. First, make sure that there is no problem with the posture of the bar (shoulder blades retracted, the barbell falls on the trapezius muscles, and the spine remains neutral), then the stomach is full, and when you are ready, you stand up in one fell swoop.

Try to maintain a standing time of 5-10 seconds to keep your upper back and core in a tight state. Once your back gets used to heavy loads, you can get off to a good start by doing more advanced exercises later. In addition, because the weight is still heavier than in the previous exercises, the body will summon more nerves to help when it feels nervous, which is a necessary process for those who want to break through.

Proper exercise movements can help you solve this problem!

1. Erector spinae stretching.

Hands and knees on the ground, hands below the shoulders and knees below the hips, arms straightened, waist alternately protruding and concave, sets of 10, 2 times a day.

2. Calf triceps stretching.

Support the wall with both hands on the front lunge with your toes facing forward, your front feet on the toes against the wall, and your back legs straighten your heels and kick back. Each lasts 10 seconds, alternating legs, and does 5 sets at a time, 2 times a day.

3. Quadriceps muscle.

Stretching (kneeling).

Hand knees, ankles.

Place a thin pad and slowly move your hips towards your heels.

Sit, when there is a significant stretching sensation in the thighs, hold for 30 seconds, 4 times each time, 2 times a day.

It could be due to the following reasons:

Problem 1: Erector spinae tension: the abdomen cannot overlap with the thighs, and the upper body falls backwards.

Problem 2: Quadriceps muscle tension: When the eccentric contraction becomes worse, the squat action cannot be completed. (To be emphasized here, most of the knee joints.)

problems, all related to this muscle)

Problem 3: Triceps tension in the calf: that is, the ankle dorsal extensor muscle group is limited, and there will be tiptoe when squatting, and it is impossible to land with all palms on the ground. (Digression: The triceps calf muscle is also known as the second heart of the human body, and maintaining the normal elasticity of this muscle is good for the whole body).

Problem 4: Gluteus maximus eccentric contraction becomes worse: often do not dare to squat, in daily life we can see that many elderly people have loose and weak buttocks, and it is very difficult to complete the squatting action, and they need to be supported.

Problem 5: Popliteal weakness.

The popliteus muscles play the role of "key" in the movement of the knee joint, and if the popliteus muscles are weak, then the lateral meniscus cannot be pulled back when squatting to prevent the tibial joint from compressing the meniscus when the knee is flexed.

Problem 6: Weakness of hip abductor muscles: Weakness of hip abductor muscles makes it impossible to stretch the tibial joint outward, and the knee joint is prone to internal rotation when squatting, resulting in outward traction of the patella by the vastus lateralis muscle.

Causes pain in the anterior and upper lateral aspect of the knee when squatting.

Yes, it is mainly caused by the lack of strength in the hips and legs, you can exercise the muscles of the corresponding parts in a targeted manner, and the strength will come up.

Of course, you can practice Asian squats, because Asian squats can't in the first place, and Asian squats can certainly be practiced, because Asian squats are very simple and can be learned through practice.

Asian squatting is just a formality, there is no need to contact this, because there is no competition to compare anyone's Asian squat.

The analysis of the reasons why Asian squats can't go down is as follows:

This pose must be done in a way that all joints and muscles are well coordinated.

Of course, if you can't complete the "Asian squat", it's likely that you're too fat!

Many foreign netizens believe that foreigners are generally too strong and have too long legs, which causes them to squat inflexibly. However, after training, most people are still able to "Asian squat" easily. In foreign fitness forums, "Asian squatting" has become a trendy way to relax muscles and invigorate and shape up.

To complete the "Asian squat", at the same time, the waist, hip, knee, ankle four joints need to cooperate and the body muscles cooperate with each other, the muscles used in the squat are: erector spinae, gluteus maximus, quadriceps, popliteus, calf triceps. Problems with any one of the muscles will lead to the loss of the function of the "Asian squat".

In addition, there are some diseases, such as some pathological changes in the knee joint, hip joint, ankle joint and lumbar spine, which will also lead to the inability to complete the "Asian squat".

"Asian squat" is on fire, and if you can't squat, you can look at it, improve foot dorsiflexion, and let you squat down easily.

"Asian squat" is a squat posture often adopted by Asians, that is, the feet should be completely on the ground, the buttocks should be close to the ankles and the knees should be separated, and the "Asian squat" should land on the ground with the whole ball of the foot, and the heels should not be cocked, and the reasons why Europeans and Americans can't do it are as follows:

1. Direct reason: The body proportions are different, and the legs of East Asians are relatively short, so the balance point is different from that of Europeans and Americans. Europeans and Americans who can't do "Asian squats" either don't have enough flexibility in the ankle and knee joints, or the Achilles tendon is short and can't be stretched.

2. Root cause: Daily habits are different, many Asian countries use squat toilets, while European and American countries have begun to use ceramic toilets as early as the sixteenth century, losing the opportunity to exercise leg flexibility and Achilles tendon contraction.

Naturally, some people have a long Achilles tendon.

Answer: Because of the habit question, many people in Asia are used to using the squat position to excrete, so it becomes a habit. Europeans, for example, are more accustomed to using toilets, so they rarely stay in a squatting position for long periods of time without adequate exercise.

The second is the problem of personal fitness, because not all Asians can sit in Asian squats. This squat position will be affected by the length of the Achilles tendon and the angle of dorsiflexion of the foot, and people who have too short Achilles tendon or a relatively small dorsiflexion angle will not be able to do Asian squats.

Hello friend, yes.

Asian squatting is actually not only for some Asians, many Russian gangsters often squat, also called Slavic squat.

This kind of squat is determined by a certain way of life, a certain way of society.

Asian squat is a squat in which the soles of the feet are close to the ground, the knees are bent and the hips are close to the ankles. The difficulty is not high, the key is how long the squatting time can be maintained.

As an Asian, I certainly do Asian squatting. The reason why Asian squatting is called Asian squat is because those people in Europe and North America can't squat because their muscles are different from our composition, and Asian squat has become something that we can do, so it is called Asian squat.

As long as it is in this Asian position, which is a unique kind of squatting that is unique to us, Asian squatting will definitely be known to all of us.

This seems normal, why is it called "Asian squat" instead of African squat and American squat? Informal studies have found that nearly 100% of Asians can do Asian squats (p< while only Americans (p. And 9% of them are Asian-Americans, and the rest are yogis... If that's the case, it's not an exaggeration to call it Asian squat.

I think the two should be combined with each other to practice better. Each type of squat is practiced in a different way. The barbell squat increases the weight-bearing, and the whole body is envious when the force is exerted, and the big rolling beat and the free squat have lower requirements for the weight-bearing.

The parts practiced by the two rounders are different, so it is recommended to practice the two together.

Because of the free squat, the thigh muscles and psoas muscles in the legs only bear the weight of the body, and have less effect on improving the strength of the legs. After adding the appropriate weight of the barbell, the boy slipped, and the extra load weight was added, which made Xiao improve muscle strength in a short period of time. Of course, the weight of the barbell should be increased from light to heavy, and scientific training will definitely quickly enhance the strength of the muscle groups of the lower limbs and psoas muscles of the individual.

Font free squat of course does not have the effect of deep emotion of free squat of course not as good as the effect of deep emotion, because you hold dry free squat of course not as good as guess the effect of deep emotion, because you hold dry and balanced grain. Weight gain free squats certainly don't work as well as emotion deep, because you're holding dry food. If you gain weight, the endorsement effect will be good, and the free squat will of course not have the effect of emotional depth, because you are holding dry food.

If you gain weight, the endorsement effect will be much better, and the free squat will of course not have the effect of emotional depth, because you are holding dry food. If you gain weight, the endorsement effect will be much better.

Different people, different purposes, different sakura fitness effects, different ways to suit different people. For us mass exercisers, squats without weights can completely play our own role. You said you wanted to achieve the effect of the sideshow.

But for professional bodybuilders or professional athletes. Squats without weights do not increase the muscle latitude of the thighs, do not greatly increase their strength, and quickly increase their weight-bearing capacity. So for professional athletes.

Barbell squats and weight-bearing exercises must be performed.

Flexible instruments such as dumbbells can be used for free squats, and Smith squats use the Dusimo of Dumbbell for fixed instruments. The free squat will move to the point where the diaphragm is stronger than the Smith squat. The free squat will make the leg muscles stronger, and the strength will be greater than the Smith squat.

Why do you come to the free squat as well as the barbell squat? I think Kee Zhi is a debater, yes, if you want to squat on the barbell, you must compare. It must be better to carry the light.

The fixed device squat is relatively safe to accompaniment, and it is relatively easy to master. The hidden potato effect of training is also quite good. The free barbell squat requires a high level of core strength for the body of the person who is in a mess.

But from a safety point of view, and from a point of view of ease of mastering, the Smith squat is definitely better than the free man's regret barbell squat. Therefore, for us fitness novices, the Smith squat is a better training movement, and we have a certain fitness experience, and the shape is too similar.

Why is the free hand call squat not as effective as the barbell squat?

Just like you asked Xiao Kai, because you squat freely only with the weight of your own body, Lu Qiao added more weight to the barbell.

It's very simple, a little pressure is of course the effect is better.

Why do you want to do free squats, which are not as effective as dumbbell squats? Exercise can be done at any time.