Correct squats will not only not hurt the knees, but will also protect the knees because the muscles around the knees are developed.
Similar to the quadriceps in the upper thigh, these areas of the hamstring group
are strengthened during the squat, providing knee support in a variety of postures.
Most of the knee injuries caused by squatting are caused by not paying attention to the following details
I will briefly list them and everyone should pay more attention to them during training:
1. Training frequency is too high
Squats are the most intense of all strength training
and are also the ones that apply the most to the joints of the body
Therefore, High-frequency training will overload many joints, especially the knees
Normally, freehand squats are done twice a week, while weighted squats only need to be done once a week, which can fully achieve the training purpose.
2. The squat range is too large
For a standard deep squat, just squat until your thighs are parallel to the ground
This is roughly the position, see the picture
Continue to squat down to the end, which is called a full squat
This range does stimulate the buttocks and legs more profoundly, but at the same time, the weight-bearing moment of the knee joint also becomes longer
Therefore, if you like to choose a full squat, please reduce the weight as appropriate to protect your knees.
3. The rhythm of squatting is not smooth
Some people use explosive power very obviously when squatting
The process of squatting is not uniform; The acceleration process
Under this rhythm, the impact on the joints is great
Therefore, grasping the rhythm and completing the movement at a uniform speed is the secret of squats
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Finally, here is a diagram of the main points of squatting for your reference.
I hope it helps you.
Squats will not hurt your knees. What really hurts your knees is wrong training methods. And how to put it, only scientific and correct training can make skeletal muscles strong, share the pressure on load-bearing joints and protect bone joints.
If you don’t train, won’t you hurt your knees? Every function of the body is used or lost. Will lying in bed every day not hurt your knees? If not used for a long time, degradation will occur. For example, patients who have been bedridden for a long time may have problems walking after recovery.
Wrong training methods not only have an impact on the knees but also put a burden on the sacral spine. The correct squat posture is: the body is driven directly under the weight, and the feet are shoulder-width apart. As the resistance decreases, the center of gravity is placed on the middle forefoot, while the hips exert force to form a three-point support. Keep your back tight to share the pressure.
Never stand with your feet forward when squatting, otherwise the weight will directly compress the sacral spine during the descent.
When squatting, you need to use your quadriceps and gluteus maximus to bear the pressure. Our training is to train muscles. Don't be greedy for heavy weights. It is obviously a weight that you cannot afford. You have to force it. When your skeletal muscles cannot fully bear the weight, the load-bearing joints will definitely participate in the work to share the pressure. This is what hurts the knees. practices.
In our daily training, we should use our brains more and keep learning. Fitness first strengthens the brain.
Low bar, squat with posterior chain.
Everything you do hurts your knees! Sitting in a wheelchair doesn’t hurt! Really
There are benefits. There are disadvantages too. It all depends on whether the training method is suitable. For example, if you warm up well before doing squats. Stretching after training. Standard actions. The intensity is moderate. Also includes the use of knee braces.