Squat action essentials:
1. When squatting, the purpose of squatting exercise is determined by whether the feet are splayed in or out, or parallel and forward. When it is necessary to exercise the entire thigh and focus on the muscles in the middle of the thigh, the distance between the feet is usually the same width as the hips or the same width as the shoulders. At this time, the feet are parallel and facing forward, and the toes are facing forward. This is the most commonly used action position during training.
When you stand in a splayed position with your feet outside and perform a deep squat, the force-generating part of the thigh will be biased toward the inside, so that the muscles on the inside of the thigh are more stimulated and strengthened, and at the same time, the buttock muscles can be stimulated more; When you stand in a splayed position with your feet and perform deep squats, the muscles on the outside of the thighs exert more force, which can exercise the strength of the muscles on the outside of the thighs.
2. Regardless of whether you are standing with your feet splayed in or out, keep your knees and toes in the same direction when doing squats to avoid buckling your knees inward. Only in this way can the force of the ligaments and muscles around the knee joint be ensured without deviation, thereby protecting the knee joint from injury.
3. During squat training, the center of gravity of the body is best placed on the heels, that is, the soles of the feet. This can reduce the load on the calves and forefoot and avoid injuries during training: the weight of the whole body is relatively heavy when squatting, and the calf and forefoot have limited endurance. Excessive participation in force will reduce the exercise effect.
Squats can train the thigh muscles, and are also helpful in increasing the strength of the buttocks and lumbosacral muscles. Squat training can also better exercise knee joint function, enhance the synergy of local muscles, and improve sports muscle strength.
Extended information:
How to adjust your breathing during squats? There are two methods depending on the weight of the squat:
1. When the weight of the squat is more than 80% of the maximum squat volume, it is already a heavy weight for the body. The breathing method for heavy weight is: inhale when squatting and exhale after standing up. The process of exerting force requires holding your breath, because holding your breath will expand the chest cavity and increase chest pressure, which can provide the body with greater strength to complete the movement.
2. When the weight of the squat is less than 50% of the maximum squat volume, it can be judged that the weight is relatively light for the body and can be tolerated. Then the breathing method is : Exhale when squatting and inhale when standing up. There is no need to hold your breath during the process of exerting force. This breathing method is exactly the opposite of the first one.
When the squat weight is less than 50%-80% of your maximum squat volume, you can choose one of the above two methods according to your physical conditions at the time. If you are energetic and in good physical condition, just You can choose the second option. If your physical condition is average and you are afraid of injury, you can choose the first option.
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