No squats, no leg training! Which squat movements must be get?

You can squat without weight, first of all, keep the body upright, the legs are wider than the hips, the feet are facing outward, the body squats down, the hips are pressed down and the action of sitting on the bench is similar, the arms are stretched forward horizontally, do not bend the elbows, the body moves down while the upper body remains upright, and when you reach the bottom, mobilize the muscles of the legs to complete an overall action.

No squats, no leg training! Weightless squats and prisoner squats, these two squat movements must get, the effect is good, simple and easy to do, and very convenient!

Weight-bearing squats, 150 sets a day, stick to it, it can work your glute muscles well, make your glutes and leg muscles more conlined, and look more firm.

When squatting, you must complete the standard movements, and do not have eight feet to do. Not only does the squat become less efficient, but there is also a leg twist.

Now most friends love to go to the gym, and squats are often seen in this way, because squats are a very good way to warm up, which can help us exercise the muscles of the legs, but many people may not know that squats are to pay attention to some matters, only to avoid these wrong postures, is to do an effective squat, otherwise it will be counterproductive.

1. Knee problems.

When many people practice squats, they often think that as long as the legs are bent and squatted, this is not right, because when we are squatting, if our knees exceed the toes, then all the force will act on the knees, which will make our knees accelerate wear and tear, resulting in knee tendon strain, which outweighs the loss, and excessive injury, which has a great impact on our other training in the future, and even we say goodbye to the gym in the future.

2. Distortion of the calf.

When we train, the calf position must be correct, if we don't align, the huge force will make the calf twist violently. If we often have this situation during regular exercise, the bones of our legs will be seriously deformed, and over time, our body shape will not get better, but will easily become worse.

3. Hit the ground on your toes.

Some friends often make a very fatal mistake when doing squats, which is to habitually put their toes on the ground. This is something that we should pay attention to when doing squats, because it is not right. When we hit the ground on our toes, all the strength of our body will be exerted on our toes, which can easily pull on the tendons and veins of our feet, causing ligament strains and at the same time making the soles of our feet suffer severe pain.

The above are some of the problems we need to pay attention to when squatting, through the above introduction, I hope that all of us can pay attention to these problems when we usually do squat training, and do not exercise blindly. In this way, we can make our body healthier and avoid the occurrence of harm caused by wrong movements.

Prone leg curls. Lie on the prone leg bender with your thighs close to the bench and the rollers at your heels, and do a curl upward. For better results, you should curl to the highest position as much as possible and do a peak contraction of about 2 seconds.

When lowering, the leg should be naturally straightened, and the attention should be focused on the lower part of the biceps femoris near the crook of the leg, and use this as the force point to bend upward. This is similar to the arm curl of the biceps, if you do not reach the bottom, the concentration and force point are not near the elbow (leg) curl, you will not be able to make the lower part of the target muscle fuller and stronger, and the whole block shape will not be ideal. Use the weight-by-weight method to do 5 formal groups, and the number of times is respectively.

However, there are ways to get your training focused on the hips.

How to improve the feeling of glute force when squatting?

1.Imagination.

Don't think it's mysterious, imagination itself is a kind of mental power, it really participates in all fitness training, we talked about it before, when you exert force, you must focus on your target muscles, how to concentrate? It is imagination, imagining the flow of blood and the expansion of muscles, and the so-called "unity of mind and movement" is just that.

In a squat, in addition to feeling the force of your hips, you should also imagine "sitting back", with your weight on your heels, your front toes feeling off the ground, and your upper body leaning forward slightly.

2.Outer eight characters.

The hips play an important role in the "hip external rotation" (so that the toes are eight out), so in the squat, in order to better improve the sense of strength of the buttocks, when adjusting the position of the feet, the foot should be the same width as the shoulder width or slightly wider, and at the same time the foot is within 30 degrees of the outward eight, and this actually becomes a "sumo squat"!

3.With the help of elastic bands or resistance rings.

Wrap the elastic band or resistance ring above or below the knee (not just over the knee) to keep the elastic band or resistance band in some tension. Then open your knees firmly to the sides of your body to resist the tension of the elastic band or resistance ring, and don't let the elastic force cause your knees to buckle inward.

Practicing squats on this basis will improve the training of your gluteus medius (i.e., the outside of your hips), which will further improve the feeling of glute power during squats.

It's okay to stretch your hands out.

Squats are the most common and effective kind of movement in fitness, with a large range of movement, a wide range of muscle groups involved, and better results, so fitness without squats is the same as salted fish without dreams.

Squats are generally divided into three phases, the preparation phase, the positioning phase, and the execution phase.

The preparation phase, as the name suggests, is a series of preparations taken to ensure the perfect progress of the squat, first find the right grip distance, the most suitable grip distance for the squat should be, after placing the bar on the shoulder. The second is to find the position of the pole on the shoulder, which is generally divided into high position and position, high squat, the rod is directly above the trapezius muscle, and the position squat is placed at the back of the body, at the posterior deltoid bundle. Third, find the right toe standing distance, theoretically the same width as the shoulder, but a little wider is also possible, and the toes can be slightly open outward, <>

In the position stage, the first step is to hold the barbell tightly, remember not to put all your fingers on one side, that is to say, thumb, be sure to be on the other side of the barbell, firmly hold the barbell, the second step is to fix the barbell steadily, after holding the barbell, put the body under the barbell, find the groove of the trapezius muscle, and make sure that the barbell has stabilized on the body. The third step is to lift the barbell vertically upward, before the body carries the barbell, the feet should be fixed under the barbell, and the body vertically upwards to lift the pole, do not use one leg to support, lunge to support the barbell, the stability is very poor, and the risk is extremely high.

The fourth step is to enter the squat position, after carrying the barbell, you need to walk into the squat position, slowly step by step, do not step by step, when the weight comes up, you are absolutely unstable. The last step is to adjust the center of gravity of the body, concentrate the center of gravity between the feet, tighten the core, and keep the body upright.

The execution stage, which is the stage where the squat really begins, inhales the first abdomen, and the squat inhales the air into the abdominal cavity in order to protect the waist, increasing the volume of the abdomen and keeping the abdomen tight. Turn your second elbow forward and tighten your latissimus dorsi muscle, so that the pole is better fixed on your shoulder and you can better control your weight.

The third hips and knees are bent at the same time, which is also the most critical point in the squat, when the weight is squatted, it is a continuous process, the legs and buttocks are bent together, do not bend a part alone, if the hips bend first, the body will lean forward, the center of gravity is out of control, if the legs are bent first, the body is leaning back, it is very dangerous, so it is necessary to maintain the fluidity of the squat, and the hips and legs are bent together. Fourth, the knee should go in the direction of the toes, and when squatting, the knees should not be clamped inwards or abducted, but should be consistent with the direction of the toes, and squat smoothly. The fifth squat is the whole way, with your head up, chest and back, keeping your back in a straight line.

The sixth squat to the horizontal line, the squat must be deep enough, squat to the thigh parallel to the horizontal line, do not believe the rumor that the knee can not pass the toe, the thigh is parallel to the horizontal line, the knee must have a part of the toe, this is normal, but also healthy.

If you look at the whole pole vertically in a line when you look at it from the side, then you have a good balance.

Squats are definitely important for fitness**. I didn't want to tamper with the original meaning of squats, just changed the movement a little bit to make the workout no longer boring. For example, stand up straight and then squat up, a group of 30 in a row, do several sets a day, increase or decrease according to personal ability, if possible, do more than 10 groups.

For example, Zama step, the movement is as standard as possible, and the hands are raised flat for one minute at a time. Exercising the lower limbs is important for the body, such as preventing venous blood from being trapped in the soles of the feet.

With your legs shoulder-width apart, squat until your thighs are parallel to the ground, knees don't exceed your toes, tighten your abdomen, keep your back straight, and exhale as you get up.

The ultimate tutorial is the perfect combination of movement and breath, because only when the movement and body breath are fully coordinated in place, the training effect is the best.

The correct way to do a squat is to do it gradually, then gradually increase the weight. The calves are parallel to the upper body, and then the thighs are parallel to the ground, and the knees cannot be overextended.

The tutorial for squats is still relatively simple, that is, the hands hang naturally or the hands are placed in front of the chest. The natural bending of the feet and shoulders must reach a parallel situation, and then squatting down must be squatted to the end, and the rise must be slow, so that the effect is the best.