The toes are always curled up, you can t use force, and you fall backwards when you squat?

Some people say that if your knee goes over your toes, you will hurt your knee, and that's wrong, the point is whether you'll be squatting down with your hips. The first problem that many beginners encounter is that they don't have hips, they don't have access to the back of their thighs and hips, and they only use quadriceps squats, which really puts all the pressure on the knees. Once the weight starts to go up, more than 100kg must be harmful.

The reason why this is so is that people now sit for a long time and forget how to activate these muscle groups, and many people will do this when they first come into contact with squats, they will not use hip clusters, and only move their knees too much. Don't care if your knees go over your toes. Why?

Because everyone's thigh bones and leg lengths are different, the ankle bends and back bends that everyone needs to do a standard squat are different. For example, some people can do a full squat with a very straight upper body, while some people can do a full squat with a straight body. Some professional weightlifters have knees almost the same level as their toes, but there are also many knees that are completely above their toes for a full squat, and you can see for yourself.

So the first thing to explain here is that depending on the personal situation, the knee can completely exceed the toe. 2。Improve your ankle toughness so that you can squat.

Everyone should be able to squat in full, but if it's fitness, it's enough to keep the hip just below the depth of the knee. Just said that it varies slightly depending on the individual, and some people need to go beyond their toes to do it. One of the problems you encounter at this time is that your ankles are not flexible enough, so you can't push your knees forward.

In addition, I have not been taught to run since I was a child, I run blindly, whether it is a long-distance run or a sprint, the forefoot lands on the ground, the heel never touches the ground, and I run like this all the time playing football, so it is also possible that my toe-related muscles are stronger, so I don't have the same problem as you. Maybe you can also increase the exercises on the toe-related muscles a little bit to avoid possible shortcomings. <>

On the contrary, the lower back is excessively bent, and the lower back is under pressure, making it more difficult to maintain the movement! And it was absolutely impossible for him to squat any deeper. b's thighs are barely parallel, but the hips are not lower than the knees.

What's more, this person is doing a high-bar squat, not a low-bar squat, and the lower back should not be tilted like this) Moreover, physical analysis, the gravity of the barbell in B extends completely beyond the knees and toes, which is wrong. In this case, you have to keep your knees over your toes. This brings us back to the issue of flexibility.

A lot of people can't do it with their knees pushed forward. In most cases, the lower leg on the back side is too tight, and in this case, the calf can be stretched. Spend a few minutes doing dynamic stretching before each squat, and then statically stretch your calves after training your thighs and calves.

Rarely, the bone at the front of your ankle is stuck. It may not be possible to have short-term results if this situation is stretched. <>

I feel that it is necessary to answer this question, otherwise everyone's knees will be damaged by then! Now I have to go to the gym every other day to lift weights or something every other day when I train at school, and then I have to practice weights every week before, and there is a coach to guide and ensure that there is no problem. I've been practicing for more than half a year, and I've improved a lot, and I can probably lift 90 pounds in parallel squats now, hehehe.

A weighted squat is when the weight is pressed on the ankle! On the contrary, if the toes are also forced, it means that your whole center of gravity is forward, which is very, very bad for the knees! As for the mention of the ankle feeling a lot of pressure, this one is like this.

If you can't stand it, you can reduce the weight a little and add it slowly. But the posture must be standard! Otherwise, the damage really can't be done!

I guess it's a parallel squat. <>

It should be that the posture is incorrect.

Note the following two points:

1.Never exceed your knees over your toes when squatting.

2.The back should not be straight or bent, but should be "arched".

If you always fall backwards and your movements are unstable, it is best to find a belt to protect your waist.

Squats can easily cause knee injuries due to knee buckles, and the solution is to use an elastic circle to guide the movement and abduct the thighs.

Practice every day, adding 1-10 a day.

It's best to practice less People who like sports generally know that the knees are very fragile.

How to quickly lose fat in the waist and abdomen, I believe this topic is also a topic that many friends and many fitness people are very concerned about. Today, Saipu Fitness Coach Training Base will talk to you about sports.

If you want to lose belly fat, do sit-ups, is it possible to lose belly fat, in fact, this is not necessarily. First of all, let's say that there is no local fat loss, if you do a part of this exercise, it does not mean that the local fat will be able to be lost, fat is a systemic loss, after two months, three months, half a year of exercise, the arms are thin, the legs are thin, the stomach is the same, it will also be reduced, it is a systemic fat loss, what kind of exercise is the best effect of fat loss.

Everyone remember that aerobic exercise has the best effect on fat loss, and aerobic exercise is the most fat consumed per unit of time, so what is aerobic exercise? Running, cycling, jumping rope, are these called aerobic exercises? Note that not necessarily, those just now are all sports, so what is aerobic exercise?

Aerobic exercise must meet four conditions at the same time, the first is that all large muscle groups must be involved, and when you do this exercise, your arms, legs and stomach are all involved. The second is such a continuous and uninterrupted movement, which is not done for a while and stopped, but is carried out all the time. The third is to keep the time above 20 minutes and below 60 minutes.

Finally, there is a heart rate requirement, the heart rate is controlled within a certain range, the heart rate is too high, which means that the exercise intensity is too large, and if the exercise intensity is too large, it may be close to anaerobic exercise, which is not called aerobic exercise.

Anaerobic exercise is mainly to consume the carbohydrates stored in your body, so if the heart rate is too low and not within this range, it is possible that the intensity is too low, and the calories consumed are too small. It is called the maximum heart rate by subtracting the age from 220. Then calculate 50% to 85% of the maximum heart rate, that is to say, control the heart rate at 50% to 85% of the maximum heart rate, the maximum heart rate is 220 minus the age, the age is your year, then you see if the age is different, the exercise intensity is not the same.

So what we just said, you can re-plan your training, especially to add aerobic exercise to your training, you can also review whether you have met the requirements of aerobic exercise when you were running, cycling or skipping rope in the past. Combined with the diet, doing some reasonable exercises, especially aerobic exercise, can help you quickly lose this fat in the waist and abdomen.

Here are five ways to do it and give you some references:

1. Plank.

Areas of work: Abdominal muscles.

Essentials of movement: Lie on your stomach, bend your elbows and support the ground, your shoulders and elbows perpendicular to the ground, your feet shoulder-width apart, your toes on the ground, your body off the ground, your torso straight, keep your head, shoulders, hips, knees, and ankles in the same plane, your abdomen tightened, your buttocks tightened, your eyes looking at the ground, your neck naturally straightened, and you breathe evenly.

Hold for 30 seconds in each set, 4 sets at a time, and rest for no more than 20 seconds between sets; or one set at a time until exhausted.

2. Lie on your back with straight legs and start at both ends.

Areas of exercise: abdominal muscles, buttocks, back muscles.

Essentials of the movement: Starting position: Lie on your back, head slightly elevated, legs straight horizontally, but not touching the ground, arms straight above the head, body in a horizontal "one" shape.

Movement: Raise your arms and extend them forward, your shoulders off the ground, and your legs up at the same time, touching your calves as much as you can. Pause for a moment at the highest point, then slowly revert down to the starting position.

3. Dead worm abdominal muscle exercises.

Areas of work: Abs, especially the lower abs.

Essentials of movement: Starting position: Lie on the mat, arms straight up, hips and knees 90° flexed. Exhale and hold the back and pelvis against the mat and hold this position throughout the exercise.

Movement: Inhale, while keeping the back movement unchanged, slowly extend the opposite hand and foot back until it is just touching the ground, then return to the starting position, change to the other side and repeat.

4. Side plank.

Areas to be exercised: Abdominal muscles, especially the lateral muscles of the torso.

Essentials of movement: Starting position: Lie on your side with your feet on the ground back and forth.

Movement: Hold up your upper body with your arms, then raise your hips and support your entire body with your elbows and feet.

30 sec sets per side, 4 sets at a time, or one set at a time until exhausted.

5. Alternately touch your heels.

Areas to work: Abdominal muscles, especially those on both sides of the torso.

Essentials: Starting position: Lie flat on the mat with your legs shoulder-width apart and your knees bent, your feet flat on the mat, and your arms straight at your sides.

Movement process: Lift the upper body to the shoulder off the ground, touch the heel with the right hand to the right, hold the contraction state for 1-2 seconds, and slowly return to the starting position. Touch your heel with your left hand to the left and hold it in a contracted position for 1-2 seconds before slowly returning to the starting position.

Under normal circumstances, the above exercise methods can be carried out by ordinary people, but for the elderly and infirm, some exercise methods are more difficult and cannot be done reluctantly, otherwise it will bring unnecessary harm. Secondly, the acute stage of lumbar injury should not be exercised, and after the acute stage, under the advice and guidance of the doctor, appropriate exercise should be carried out, and no reluctance to exercise.

There are generally two steps: fat loss and body shaping. The details are as follows:

Because abdominal muscles are the muscles that men yearn for, and they are also what men want to stick to, and men with abdominal muscles are enviable, and men with abdominal muscles look mature and attractive, so because of abdominal muscles, it looks more dazzling, but it is more troublesome for the exercise of abdominal muscles, and the time must be long, if you have free time, you can practice more.

1. Fat loss. There are many ways to lose fat, simply put, eat less and move more, reduce calorie intake, and consume more calories so that your fat will slowly decrease. Then we can do some jogging, swimming, cycling, etc., do some good aerobics, or do some aerobics, or do some aerobics, or HIIT classes (high-intensity interval exercises), this fat loss effect is more effective than running.

2. High-intensity training:

As for weight training and cardiopulmonary training, weight training is more important. Cardio training only burns calories, while weight training burns calories and develops muscles. Developing muscle can help you burn more calories later on.

Muscles determine how many calories you will burn each day.

It's not difficult to train abdominal muscles, but it's difficult to train good-looking abdominal muscles, and it's really not something that can be explained clearly in three or two sentences. The crease of the rectus abdominis muscle is divided into large and small pieces, convex and inline, symmetrical and asymmetrical. If you want to have an inline symmetrical flat.

6 8 small squares, then you need to keep trying to experience, so that each layer of your abdominal muscles can feel bending, curling, abdominal muscles, waist and shoulders are all relaxed, and the whole body has no feeling of inertia.

Slimming thighs requires exercise, psychology and diet, but in any case, it must be persisted in order to achieve the desired results.

1. The most effective aerobic fitness exercises are walking, cycling, cross-country skiing, and stair climbing. Each workout takes 30 minutes. At least 3 to 5 times a week.

2. Swim to lose leg and buttock fat. Experts believe that if you want to exercise your legs in the pool, you can run at the shallow end of the water or wear a life jacket at the deep end. The resistance of the water will make the legs more strenuous to move, but it will not bear a large ** like running on the ground, 3. Make a ** plan.

Set a goal (ideal or standard weight).

4. Write a diary. Make a card or chart that plots the number and completion of your planned weight loss.

5. Drink plenty of water. Drink seven or eight glasses of plain water every day, which is calorie-free, and can be the most suitable drink for dieting.

6. In the process of moderate dieting, do not "give it a try" but "persevere". Moderate your appetite in the face of delicious food, and stop in moderation. Control calories and fat. Always be careful about the calories of your food, cut out fatty meats and add fish and poultry to your meals.

7. Eat lightly. Eat less salt, and the more salty things you eat, the more you want to eat them. Eat less foods that are processed with sauces, which are rich in sugar, salt, and flour, which will increase your calories.

8. Eat fruits and vegetables often. Eat fruits, vegetables and whole-grain bread that contain a lot of fiber in moderation. Apples in particular, as we all know, "one apple a day, the doctor stays away from me".

The edible function of apples has been confirmed by many scientists. Apple** reduces the amount of calories the body consumes, and the insufficient part requires the calorie supply accumulated in the body. The so-called calories accumulated in the body are fat.

The excess fat in the body is consumed, and the person will naturally become thinner.

Precautions: 1. Balanced diet. To slow down the time of eating, eat a meal for no less than 20 minutes.

2. Negative caloric balance. Remember: the calorie intake must be less than you consume.

3. Establish a good lifestyle. Remember that you are learning a "way of life" to correct your old bad eating and lifestyle habits.

4. Be patient and persevering, persistence is success!

5. Reduce calorie intake. If you reduce your daily caloric intake by 100 kcal, it could be about 4 kg after about 5 weeks.

6. Change the structure of food. Do not reduce the amount of food you eat, but change the structure of the food accordingly. Replace high-fat foods with a variety of fruits, vegetables, and grains.

7. Don't eat too many drinks. Use water instead of beverages.