When doing squats, where do you usually squat with your hips?

As you can see, the squat and its advantages are generally taught. You may also know about it. But squatting too low today can also be a problem, and let's talk about how this problem can be improved.

The correct squat depth is to squat with your hips lower than your knees, ideally no higher or lower than this angle. In the game, this is also a rule. But for people who only train for strength, the right depth is also important.

This depth fully activates the hip muscles, making the most effective use of the elasticity of the posterior chain muscles of the thighs, which can be helped by the elasticity of the muscles themselves when getting up**. (When squatting, the quadriceps muscles occupy the main force, and the knee absorbs its reaction force is not what we want.)

Squatting can also throw the body out of balance, but if the strength is gone, it's time to regain your balance. Because the direction of the barbell is slightly different each time. When squatting, deadlifting, and shoulder pushing, the correct direction of movement of the barbell must be in a straight line perpendicular to the ground between the two feet, and the direction of movement of the barbell is not in this straight line, so simply relying on elasticity to lose balance does not mean that the squat performance will improve.

However, when squatting, the body can barely maintain full tension, and the bottom completely relieves the tension in the biceps femoris and hips, shifting the center of gravity forward. When squatting, if you are used to the collision of the biceps femoris and calf, it is suddenly difficult to mention.

But how do you know how low, it's not a good idea to put a jump box or bouncy ball under your hips first. Because doing so will naturally apply the tension of the biceps femoris and will not help to stand up. Second, adjust to a weight that is 100% controllable.

Third, the correct depth should be where you think the squat is correctly upward. You can check with your camera or ** that you are crouching at the correct depth. Finally, we need to understand the importance of feeling the biceps femoris tension stretch and contract.

This is similar to what is known when the barbell touches the chest when lying down. When the standard depth is reached, the stretch of the biceps femoris and the body touching the inner thighs can be felt. I hope that thanks to this sentence, I can successfully break the bottleneck of squats and improve my squat performance.

The squat is a very good exercise that works the muscles and lines of the legs. For a standard squat, the buttocks must be close to the inside of the calf. In this way, it can have the effect of exercising.

Be sure to squat down to the calf, because only this is more standard, and it can also be better for our body.

The buttocks should generally be squatted parallel to the knees, so that this is a relatively standard squat.

Exercising for each of us has a lot of benefits and because of this, there are many people who usually pay special attention to the exercise of the body, and when exercising, they will adopt different movements, which play a certain role in exercising different parts of the body, such as squat, which is a kind of exercise that many people particularly like, and the exercise effect of our buttocks and legs is also very obvious, so what kind of degree should be achieved when doing squats? <>

When exercising, we must maintain a relatively good posture, only in this way can we make the effect of the exercise more obvious, and we can achieve the effect we want, but there are many people who do not particularly understand this matter, so when exercising, although they do a lot of exercise, the final effect is not particularly obvious, which also makes many people feel a little disappointed.

First of all, we need to keep our feet apart, almost as wide as our shoulders, and in TCM, the upper body must be kept upright, and when the bardo goes down, let our thighs and calves fold to achieve the result we want. <>

Through the above understanding, it can be found that it is not a very difficult thing to achieve a relatively standard posture, anyone should be able to do it if they want to do it, but this does not mean that such an action is very easy, if you do this action for a long time, it will feel very much pressure for many people, and even make many people choose to give up. <>

In the process of exercising, we must pay attention to perseverance, if we have no way to stick to it in the process of exercising, then the final effect can be said to be minimal, only by persevering can we really achieve the results we want, and only then can we make our exercise, truly become valuable, I believe that after learning these knowledge, we will be able to have more help when exercising.

Close to the ground. Because when doing squats, the hips squat close to the ground to achieve the effect, so it is generally necessary to squat to a height close to the ground.

Generally, it is necessary to squat to the upper and lower legs, and the fold can be repeated. This is the most correct posture. And the best.

Be sure to squat only 10 cm from the ground for the best results.

When squatting normally, the buttocks should generally squat to the lowest position that can squat, and hold it appropriately for a short period of time to have a better exercise effect.

Squats work the buttocks. When doing squats, everyone should open their feet to shoulder width, and when squatting, pay attention to the feeling of straightening your back and leaning forward slightly, as if you want to sit back; Do not bend your knees at less than 90 degrees and keep your knees in the same direction as your toes. The moment you stand up, use your best strength.

Lungge squat: Stand with your feet apart from the front and back, and the spacing is adjusted according to your personal situation. Squat with your front thigh parallel to the ground and your back knee close to the ground without touching the ground. It can be weight-bearing or non-load-bearing.

Do 2 sets on each side of the buttocks, for a total of 4 sets. 12-15 reps per set. Rest for 30-60 seconds between sets.

Kneeling leg back kick:

Kneel on the mat with your palms just below your shoulder joints and your thighs perpendicular to the ground. The back is straight, and the chin is slightly tucked. Exhale with the leg straightened and kicked back, inhaling to reduce.

Pay attention to the leg when it is straight and parallel to the plane of the back, and do not raise it too high. Repeat 12-15 times for 4 sets. Rest for 30-60 seconds between sets.

Straight-leg deadlift: Hold a dumbbell with your feet shoulder-width apart (if you don't have one, you can use a mineral water bottle). Inhale, with your back straight, bend your hips and slowly lower the dumbbells along your legs, roughly below your knees. Exhale and get up to restore, tightening your hips at the peak of the movement.

Repeat 12-15 times for 4 sets. Rest for 30-60 seconds between sets.

Stand naturally, look straight ahead, spread your legs shoulder-width or slightly wide, and open your toes slightly outward to form a figure of eight (the shape of the feet is different), and your hands are naturally hanging down at your sides. During the exercise, sit down with your hips down and inhale, raise your arms parallel to the ground, and center of gravity slightly back, raise your chest and abdomen, and be sure to close your abdomen. I feel like I'm using my hips to reach the invisible chair.

Hold the position, pay attention to the bottom of the seat, do not cross the knees of the legs on the tiptoes, stay for a while, and then slowly exhale upwards and return to the standing position. You can also do nothing when you first learn your arms. ^_

5-10 reps per set, do 2 to 3 sets according to your needs. Do what you can.

Tips: Keep your body balanced, clamp your waist when squatting, don't exceed your toes with your knees during your descent, and sit down slowly with your knees. The whole process is to look at the front and the top of the eye.

1] Standing with both feet parallel to each other, the foot distance narrower than the hips, and keeping the legs parallel when squatting, the exercises focus on the rectus femoris, the lower part of the vastus lateralis, and the sartorius muscle.

2] Open your feet parallel to the hip width apart, and focus on the middle of the vastus lateralis and rectus femoris muscles.

3] The feet are parallel to the hip width, the toes are slightly abducted, and the parts that focus on the exercise are the rectus femoris and vastus lateralis.

4] The toes of the feet are slightly abducted outward as the width of the shoulders or slightly wider than the shoulders, and the focus is on the vastus lateralis, vastus medialis, rectus femoris and sartorius muscles.

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.

It's just squatting and getting up and squatting and getting up again (you can hold dumbbells or barbells in both hands) I like Zama It's very challenging, and the legs are strong very fast.

1. Standard movements for squats.

1.The back is arched.

2.Sit back with your hips and weight on your heels.

3.Grasp the depth of the squat, generally beyond the water level.

4.Legs open shoulder-width apart.

5.The speed of squatting should not be too fast.

Second, there is a saying that the standard squat should be bent 90 degrees, which is too absolute. The specific degree of bending varies from person to person, and some people do not bend their hips enough, and it is difficult to bend 90 degrees. If you have no problem flexing your hips, but it is difficult to squat, it may be due to insufficient training.

3. Under normal circumstances, the knee does not exceed the toe too much, and it can still be bearable. However, if the knee exceeds the toe too much, the knee cannot be loaded, and the squat will be more difficult to complete. It is more important to have the same force in the direction of the knee and toe than to exceed the toe.

Squats can exercise your leg muscles, including your hips and back, and you need to pay attention to protect your knees. When heavy weights are lifted, someone should be there to protect and assist you.