Do you have to keep your waist straight when doing squats?

1. No matter what form of squat you do, don't let your knees go over your toes. The more the knee exceeds the toe, the greater the shear force acting on the patellar ligament.

2. Squat until the thigh is parallel to the ground or slightly lower, if the buttocks reach the ankle joint, the squat is too low, which is not necessary, and easy to cause knee and ankle and other joint injuries.

3. When the feet are slightly abducted, the quadriceps muscles can contract better. The toes should never be pointing straight ahead! If your squat is too wide, your adductor muscles will help your quadriceps muscles exert force, which can put too much pressure on the medial collateral ligament.

4. Whether squatting or standing up, ensure that the knee joint and toe are pointing the same. I've read an article by Jianhua before saying that due to the lack of quadriceps strength, many athletes involuntarily rotate their knees inwards when standing up, causing excessive pressure on the medial ligaments.

5. When squatting, the direction of the knee joint should be towards the direction of the toes (the feet are shoulder-width apart, and the toes are forward).

6. Don't shake your knees from side to side, don't go over your toes.

7. Do what you can, the weight of the squat is large, and you can't blindly increase the weight, otherwise the knee, waist and other joints may be damaged.

8. It is wrong and dangerous to practice squats with a hunched back and a collapsed back. Be sure to keep your head up when doing the movement.

9. When squatting, do not lower too fast or too low, otherwise it is easy to damage knees and ankles and other joints. The reason why the barbell is lowered quickly is that the supporting muscles are too relaxed. The weight of the barbell is large, and there is a certain speed, which will cause it to be unable to get up or slip, and it will also make the knee suddenly compressed by gravity.

10. When resting between groups, walk around to avoid blood stagnation in the lower limbs.

11. When the last few groups are physically exhausted, you must take your time, do them one by one, and don't be impetuous.

12. The mind should be concentrated on the thighs, relying on the thighs to exert force, if the thoughts are concentrated on the knees, it is the knee force, which hurts the knees.

13. Don't hold your breath, take a deep breath and pay attention to your breathing style.

Yes, keep leaning forward while squatting.

This is what someone has done:

Regarding whether friends with herniated lumbar discs should continue to train squats and deadlifts, they should not be practiced, and they will be over if they are scrapped, but then again, if you don't increase your lower back muscles, all rely on bone support, and it will be over when you are old.

My point of view is to practice, and there are two things to be aware of.

First, be sure to be clear about the correct deadlift and squat posture, this is very, very important, even if you use an empty pole to adapt to a month to two months, you must also be clear about the correct posture, ask others, ask the coach, and experience it yourself, this is extremely important. Because to give you a simple example, do you know when you stand with the strength of your thigh muscles and when you stand with the strength of your thigh bones? The difference is subtle and must be carefully appreciated to be felt.

For example, after training squats, your legs are absolutely weak, but you can still walk home with the strength of your bones. When you deadlift and squat, if you experience it wrong, you use the strength of your bones to get up, and once you put on the weight, it will definitely hurt.

In addition, if you know the correct movement of the deadlift, you will also pay attention to how to exert force in the legs and back, how to avoid weight bearing on the waist, and you will not only take 10 catties of rice to flash to the waist.

The second thing to note is that if you can only do 3 of this weight, it will be dangerous for you. You must increase the weight of deadlifts and squats, but you must add it slowly under the premise of stability, to ensure that you can do more than 8 of each weight, within 14, it is very safe, if you add a weight that can only do 4, it is very close to injury. We don't have to compete with the weight, we can get up when we can, slow down if we can, don't worry.

A herniated lumbar disc can be done in squats.

In fact, I think that when doing squats, we should stretch our waist and legs first, and then exercise more often, so that we can adjust well.

You can squat slowly, and when doing this movement, you can't use too much force, and the amplitude can't be too big, so be careful.

At this time, you can use some slower squat movements, and don't do too much at one time, and you must pay attention to the intensity, and be sure to ensure that the upper body belongs to an upright state.

People who feel low back pain can exercise slowly, but they must pay attention not to too many times, and try to squat against the wall root, which can effectively relieve low back pain.

You can do about 20 squats every morning or evening, and do about 4 sets a day, which can relieve some pain.

The most important thing when squatting is to protect the lower back and straighten the lower back, when the whole spine is in a natural curve, which can withstand more force. Therefore, it is very important to have a scientific and rigorous fitness method, otherwise it will not only fail to achieve the purpose of fitness, but also hurt the body.

I can't feel the force in my thighs, and my back hurts when I squat. The correct squat is done by first bending back wide but not excessively, then bending the knees and sitting back as if you were sitting on a stool.

In squats, be careful not to extend your knees beyond your toes when squatting, and your back should be straight and not collapsed. When squatting, you feel that your waist is straining, that is, the posture is incorrect, and it may be caused by the back not straightening.

Before we do squats, the body should first warm up the body, do not do it blindly, and master certain exercise skills to prevent the body from being damaged. It is normal for squats to have back pain at the beginning, but if the pain persists, you should pay attention, it may be that the posture of the exercise is wrong, and the squat is to pay attention to the waist, and the second is to pay attention to the knees.

This is mostly caused by the incorrect squat posture, which can exercise the muscles of the legs and thighs very well. Generally, when squatting, you should look ahead, raise your head and chest, and straighten your waist so that the force point will be in the legs, and it will not appear, and you always feel that the squat is the waist is exerting.

Not necessarily, but squatting to the bottom will be better. Within the scope of your own ability, squat down as much as possible to better move your joints and exercise your own muscles to achieve the effect of shaping.

Yes. Squats are the most effective to the end, which allows the muscles to get the most stretch and improve muscle tone.

Not necessarily, because the squat is an exercise for the leg muscles, as long as the effect of muscle stretching is done, it does not have to be the end.