Squat is also the most commonly used training method for fitness enthusiasts, but there are too many problems, which are not technical problems at all. The answer is confusing and at a loss. In fact, the back squat technique can only account for 0.8% of the weightlifting technique, and it is difficult to snatch and clean and jerk. As the saying goes, "people get old first", and people's aging begins with their legs. Of course, it is more important to practice leg strength than upper limb strength, so squat is also an anti-aging exercise. It has obvious effect on improving the functions of hip, knee, ankle and spine.
1. squat technique: feet are shoulder width apart, hipbones are open to both sides, toes are slightly open, hips are tilted, waist and back are straight, front and top are visible, barbell falls on trapezius muscle and shoulders, squat and stand up. Below: My team member Zhai Xianglong's instantaneous technique in the 200kg clean and jerk (squat, somersault, squat) in the Olympic trials. 20 14 won the national championship.
Two. Small technology:
To practice squat with bare hands, you must put your head in your hands. If your ankle is hard, you must put a small barbell piece with a thickness of 1.5-2 cm on your heel. You'd better wear a pair of weightlifting shoes to practice squat.
3. Action skills: squat down to the penultimate position to do the downward rebound and stand-up technique, that is, before the thigh touches the ground, do the downward rebound and stand up. You can also make full use of the barbell bar vibration to do rebound and standing exercises.
4. Breathing: Breathe naturally when squatting, and hold your breath. Every time the standing height exceeds the limit height, you can give a confident cry.
5. Error-prone movements: (1) Knees are not fixed in the toe direction when squatting, and knees are clamped when standing. I hurt my knee. (2) The fall is not in place, and the back of the thigh fails to touch the back of the calf. Muscle fibers are not completely relaxed and contracted. (3) stand up and twist your ass and hurt your waist. (You can lose weight properly).
6. Myth: When squatting, you don't need to consider the angle. What is the angle between trunk and thigh, thigh and calf, joint and joint, etc. , are redundant. In our country, from the national weightlifting team to amateur sports schools, athletes have never been asked to consider the angle of squatting during training.
7. Precautions during training: (1) Fully warm up and pull ligaments and muscles (mainly tendons) such as thighs, calves and trunk; (2) Main movable joints: ankle joint, knee joint, hip joint, vertebra and shoulder. (3) Patients with waist and knee injuries are not allowed to do squat exercises. Only when the lumbar muscles are restored and the knee ligaments are strong can they do squat exercises step by step. (4) Pay attention to protection. In groups of three, the protectors stand at both ends of the barbell bar of the squatter for cooperative protection, and shall not be close to the body of the practitioner for protection (remember). (5) Beginners feel tenderness in their shoulders when lifting barbells, so don't take any protective measures. Practice six to eight classes, and the pain will disappear naturally. Practice twice a week.
8. Training method: the total number of groups 12, the total number of times is 45-50, and the time is 30-35 minutes. Practice strictly according to the weight percentage. This training method has been used in China since 1950s, and it is the most scientific training method to improve leg strength. (For example, your best performance in squat is 100 kg). Each group accounts for 50%. 5-6 times, a group of 70%. 4-5 times, a group of 80%. 3-4 times, a group of 90%. 2-3 times, one group 100%. 1 time (protection), or the ultimate weight of punching 10 times. Divide into six groups to reduce the weight to 75%-85%. 3-6 times (protection). There is another way: you can exercise to 70-80% of your weight and practice 5-7 groups directly. Each group should finish as much as possible.
9. Relax after training, swing your waist and legs by hanging the horizontal bar, step on your waist, back and legs, and pull your opponent's muscles. Below: Olympic weightlifting champion Lv Xiaojun is doing squat exercises.