Why do legs tremble when squatting? How to squat properly?

Leg shaking is actually very simple, it means that the leg muscles are carrying more load than they can handle. Squats are compound exercises that involve a large number of muscles, and the barrel principle applies to squats, which means that the weakest part of the muscles involved in this movement determines your upper limit. However, many times we don't realize that a certain weight is beyond our limit for many reasons, and in fact you can't do it correctly because the weakest link has no <>

The Dharma bears this part of the weight it is supposed to complete, so it needs other muscles to compensate. And if the weight is so large that the muscles of several parts cannot bear it, then the leg muscles, which are the most developed in this movement, compensate very much, and they are so powerful that they are beyond its ability, so it is not surprising that the leg tremors. It's okay to go for a big weight squat, but only if you can do it right.

Have a clear understanding of your own limits, rather than blindly weighting. A weight that makes your legs shake must be one that you can't do properly. Of course, it may also be a problem with the training plan, for example, if you choose to do a group with about 70% of the limit weight on the training day when you want to seek a breakthrough, and you want to try to break through the limit after doing it, then the limit weight that you can usually squat at may cause your legs to tremble due to excessive physical exertion, which is also possible.

The wrong center of gravity can cause some muscles to be put under too much stress. This can cause jitter, even with very light weights! For example, if the center of gravity is close to the toes, the calves and core muscles have to bear a lot of weight in order to balance the weight.

Note, 1Be sure to ensure your flexibility, otherwise it is easy to move the weight away; 2. Make sure that your feet are open so that your heels are at least the same width as your shoulders. If you're an advanced gym player, it's okay to use a narrow squat, pay attention to your weights, protect yourself with a partner, or do it on a Smith rack; 3. Make sure your pole is placed in the middle of the trapezius muscle, not too close to the <>

The neck, on the one hand, compresses the blood vessels, causing insufficient blood supply and injuring the cervical spine, and on the other hand, it is also easy to bend the back, causing the center to move forward and shake. If you're really uncomfortable, you can use a forward squat, which makes it easier to keep your center of gravity in a straight line and aligned with your heels. After acclimatization, slowly transition to a squat at the back of the neck to progress in weight.

It should be noted that the anterior neck squat can bring a great sense of insecurity and is more suitable for exercisers with some experience.

Leg tremors can indicate two problems: first, excessive weight, and second, non-standard movements, and excessive stress on secondary or stabilizing muscle groups. In addition, if the knee is painful, it must be stopped immediately, and the damage to the knee is irreversible.

Squats are very dangerous to the knees if they are not done correctly. If done correctly, it will make your knees more stable. So the weight is not related to the risk of injury, the risk of injury is only related to whether you are arrogant or not.

The most annoying mistake of exercisers is vanity. Don't forget how much weight you can lift, because no one cares, no one will: wow, that's amazing!

Please use your own weight or empty bar first to make sure that your posture is correct and your knees do not hurt, and then add weight. If you're not sure if you're doing a good job for the first time or you're gaining weight, be sure to ask a more advanced gymper to help you correct your movements. If you have experience, try to be in front of the mirror to ensure that the action is correct The decomposition of the action, generally the starting position and the end position, as shown in the figure of the standard action of the decomposition, generally the starting position and the end position, as shown in the figure of the standard action of the decomposition of the action, the squat has <>

There are many changes, but the principle of inconvenience is: the center of gravity is in a straight line, the sole of the foot is practical, to ensure that the center of gravity falls on the heel, the direction of knee movement follows the direction of the toes, the back is kept straight, the chest stops, the hips are stretched back as much as possible, the hips are tightened when standing up, the abdominal cavity remains tense, the eyes look obliquely upward, squat down to inhale, and exhale upward, the weight is large, it is recommended not to breathe heavily during the exercise, change a few more breaths in a relatively static upright, and slowly inhale and squat. During the whole process, the core muscles are tense, and the leg tremors may be caused by the weakness of other muscles. The squat is one of the most consistent movements that uses the muscles of the whole body, requiring all parts to work in harmony, and in this process, the core muscles have the greatest stabilizing effect, followed by the calves.

Squats not only have quadriceps muscles in the force, hip flexion and knee flexion this action originally spanned the double joint, you are hamstrings and quadriceps when you fall and rise in the squat, do centrifugal centripetal force, when rising, the gluteus maximus will do centripetal force, and it is the main force**. The gluteus medius is like a fixator, responsible for the stability of your entire hip joint, if the gluteus medius is weak, the gluteus maximus is also weak, which is equivalent to relying on the muscles in the leg alone. For example, if four or five people do something, can two people do it well?

Then there are a lot of muscles in the thighs, the superficial ones are the popliteal rope, the four heads of the thighs, and the deep ones are more, the tensor fascia lata, the adductor majorus, the adductor longus, and the shuttlecock that always loves to be nervous. Muscle tension is generally due to practicing too much and not relaxing, and not practicing at all (not using). Deep muscle tension, or lack of energy, will affect the force, serious will have X-shaped legs, 0-shaped legs.

And the squat mobilizes all the muscle groups that can flex the hip and knees and extend the knee, so it's okay to relax the deep muscle groups in the leg and drive away the fascia. Practice the gluteus medius, do hip abduction, hip external rotation and thigh extension movements.

And then there's another. Squats: In fact, to train the legs and hips, you must have your knees above your toes, and your knees squat in the direction of your toes. If the second condition has already occurred, you have X-shaped legs, and the squat will inevitably cause the legs to shake and the knees buckled.

If you have to do a squat with your thighs parallel to the ground and your knees but your knees on your toes, congratulations, you can't do your hips, you can't do anything, and you're not a professional, you'll be useless in your knees.

The last one is hard wounds. Limited dorsiflexion or hip flexion of the foot. Let's test that when you straighten your legs and hook your toes, the angle is more than 45 degrees perpendicular to the ground, and it is normal if you do not exceed the limit of dorsiflexion.

Lying flat on the bed, one leg is straight, one leg is bent at the knee, and the leg that is bent above the ground is more than 120 degrees is normal, if it is not exceeded, the hip flexion is limited. People with limited dorsiflexion and hip flexion will lose their shape even if they pay attention to the movements when doing squats, and their waist and knees will hurt after a long time. If it's just because of muscle tension, relax the calf muscles, glutes, hamstrings, and if you are born with limited range of motion, you can put a barbell plate under the bottom of your toes when squatting.

Several elements of squatting, the waist and back are straight and not arched, the core is closed so that there is no air leakage, the knees are facing the toes and do not buckle inward, the hips are bent first, the knees are bent, squatting to the end, and getting up quickly.

There are two reasons why the squat leg trembles: the weight is too high, or the posture is incorrect, and if you feel pain in your knee, you must stop immediately, and the knee injury is irreversible.