And it is very convenient, and you can exercise anytime and anywhere.
Here we explain it to you in three steps, namely
"Prepare posture", "Squat correctly" and "Stand correctly"
1, prepare the posture
state of matter
Keep the spine in a neutral position, and your hands can naturally droop or lift forward to a height slightly higher than your shoulders.
Foot spacing and position
Usually, our feet are slightly wider than our shoulders, about 30 degrees outward; The wider the distance between feet, the greater the external splayed angle of feet;
It is also very important that the short foot distance stimulates the quadriceps more, while the wide foot distance stimulates the hip muscles more. You can adjust the distance between stations according to your own training needs.
So, if you want peach buttocks, please pay attention. Squatting can not only improve your body function in an all-round way, but also help you build peach buttocks!
2. Crouching
Arm position
Straighten your arms slightly above your shoulders and keep this process.
In this way, in the process of squatting, because the buttocks have a force to sit backwards, they can better maintain balance; At the same time, it also helps to adjust the posture of the back, helps to make the back tense and more straight, and avoids leaning forward and hunching.
Or in the position of the chest, the arms are slightly curved and solid, and the effect is the same as above.
Trunk state
During this process, keep your chest upright, your spine neutral and your head straight ahead.
Although squatting is said to be "squatting", it is actually more accurate to describe "sitting"
Squat is a full-body exercise. When one joint is lazy, the other joints will be forced to bear its weight.
The above picture is one of the common problems for beginners. Because the hip joint is lazy and the knee joint is too forward, all the pressure is given to the knee joint, which causes knee joint pain and sports injury for a long time.
So, how should you "sit"?
A You can try putting a box or chair behind you to help you finish it.
Keep your torso neutral and bend your hips (let your hips sit back and gently touch the chair), while bending your knees so that your thighs are parallel to the ground.
B, you can also feel the feeling of sitting back by squatting against the wall.
So, you're already halfway there.
Don't worry, take your time. We are prone to the problem of 1 in the trunk.
It is the sinking of the bottom of the lower back (commonly known as: flashing bottom)
"Blink your ass"
In the process of squatting, I found that the direction of my ass actually sank.
Long-term squatting "blinking your ass" will lead to sports injuries in the lower back and spine, which will seriously lead to lumbar disc herniation.
Don't worry, because of our innate flexibility and skeletal differences, squatting too low will also happen.
We can appropriately reduce the depth of squatting; If you can, let your friends have a look. When your ass is just bent, lift it up a little, which is the most suitable posture for you.
Knee state
There are often articles on the internet that write that knees should not exceed toes. Actually, it is inaccurate. Everyone's bone structure is different. For example, if someone has long legs and small feet, how can you make them squat? So if we squat according to the method written in the last part, there will be no knee injury.
Should we pay more attention to whether the knees, legs and toes are in the same direction?
Knee buckle is also a common problem in squat, especially for girls, which is very dangerous to knee joint and ligament.
These two pictures are very clear. Regardless of the distance and direction of the foot, the knee always faces the toe direction.
We can try to put a elastic belt on the knee joint when squatting, resist elastic belt's resistance during exercise, and push the knee joint outward to help practice correct movements.
Body center of gravity
The sole of the foot can't be tilted all the time, and the center of gravity of the whole body remains at the center of the foot.
stand up
The whole trunk rises at the same time.
When we are ready, we should stretch our knees and hips at the same time, showing that our hips and shoulders rise at the same time.
When we get up under heavy load or fatigue, our hips will be up, but our shoulders will not move, which will increase the pressure on our lower back.
4. Advanced Goblet Squat
This is an advanced action of squat with bare hands, and it is also an alternative action for people without training foundation before they can't squat with barbells.
This is also a good action that can be practiced anytime and anywhere. Besides dumbbells, you can pick up your schoolbag, and a bucket of oil or a big bottle of water around you can be used for squatting.
Goblet squat
It's like holding a goblet on your chest, which is similar to the point of squatting with your bare hands. By gaining weight, you can achieve greater stimulation to your legs and buttocks.
You who have a basic understanding of unarmed squats,
It will catch the key point of barbell squat faster, and we will look down together.
02. How to make a correct barbell squat?
Here we explain it to you in four steps, namely
"Pre-preparation", "starting the bar", "action essentials" and "closing the bar"
1, preliminary preparation
Flat shoes-the best choice for you to get started
Flat shoes are your best choice in the initial stage of strength training such as squat and hard pull.
The center of gravity of squat is mentioned above. If your shoes are too soft and too heel-like, your center of gravity will be difficult to control, especially for Xiao Bai, who has just started practicing.
So flat shoes with hard soles can bring you a word, stability.
Adjust the barbell position
The correct position of the barbell is the same as the chest height.
Adjust the position of the protection bar.
Just adjust to the position that does not affect the squat, that is, these two bars can play a protective role when the action fails.
2, the right lever
Foot spacing and position
It's like squatting with your bare hands.
wrist
Keep your wrist neutral, that is, don't bend your wrist, which will put too much pressure on your wrist and press your elbow down.
state of matter
Look straight ahead and tighten the core. The narrow distance makes it easier for you to tighten the scapula and better support the bar.
Uneven bar difference
Left high bar, right low bar
Gaogang
Suitable for the crowd: more suitable for beginners.
Physical state: the trunk is straight and the barbell is placed on the trapezius muscle.
For muscle groups: quadriceps femoris, increase the strength of knee extension.
Low horizontal bar
Suitable for the crowd: students with certain squat experience and strength.
Physical condition: the upper body leans forward slightly, and the barbell is near the posterior bundle of deltoid muscle.
For muscle groups: gluteus maximus, gluteus extensor, and body posterior chain muscle.
Difference: the strength is improved, the weight is large, and the bar is lower, but at the same time, the waist is more stressed.
By going up one flight of stairs
Lift the barbell like a squat.
Tighten your back, sink your shoulder blades, and start to lift the bar in the same way as you squat, so as to develop good habits and avoid problems in lifting the bar in the future.
Feel whether the barbell is in the right position at the back. If not, readjust the barbell.
C. If the bar is lifted successfully, retreat 1-2, adjust the station distance and foot position, and then squat.
3, action essentials
Relay state state
It's like squatting with your bare hands.
Chest out, spine neutral.
Don't bow your head, bend over or blink your ass.
Knee state
It's like squatting with your bare hands.
Knees, legs and toes, in the same direction, don't buckle.
Body center of gravity
It's like squatting with your bare hands.
The center of gravity of the bar is always in the center of the foot, and the trajectory is always straight up and down.
The whole trunk rises at the same time.
It's like squatting with your bare hands.
Be sure to lift your ass and shoulders at the same time.
When standing upright, don't let your hips get too fat. Tighten your hips and keep them upright.
Step 4 collect bars
A, the crossbar contacts the vertical part of the squat frame.
The squat rack touches you, which means that you have reached the position of hanging dumbbells.