Next, I will focus on the correct posture of a squat, including how long you should stay in a low position when squatting, and some points to pay attention to.
The design of squats is very similar to our daily squats, so people will squat without too much teaching, but it is not so simple for a retraining action.
According to my own exercise habits, I do a complete squat like this:
1. Stand with your feet open, which is 1.5 times wider than your shoulders (yes, I love squats) or 1.2 times wider than your shoulders. Your toes are octagonal and spread out. Don't lock your knees when your legs are straight.
2. Keep your legs still, hold a dumbbell in each hand, palms inward, and put them at your sides. Starting from the hips, the hips slowly sit back instead of sitting down, and the knees are bent at an angle of 80 degrees with the ground.
In fact, the angle of squat is also very particular, not that the deeper the squat, the better the training effect, but that if the squat is too shallow, it is not conducive to stimulating the deep development of muscles.
Therefore, I suggest that the squat angle is about 80-60 degrees, at least exceeding the 90-degree vertical angle formed by knee bending and the ground.
In addition, it should be noted that at the apex of your squat, the leg muscles should be kept tight. If the muscles suddenly relax at the apex of your weight-bearing squat, it will be dangerous to the movement, which may lead to a sudden unbearable movement and a direct fall backwards. Once the knee joint is relaxed, it is difficult to bear the pressure. If it is serious, it will be life-threatening, if it is a barbell squat.
So, how long do you want to stay at the bottom when you squat down to the top? The answer is that a novice can get up just by stopping 1-2 seconds. I continue to write the action steps and continue to add the following contents about the stay time.
4. The trunk of the body should be kept in a natural neutral state, and the waist should not sink or bow. The spine should keep the original curve of the bones as much as possible. A straight spine can relieve the pressure on the waist. Many people have low back pain because their waist is not straight, or their pelvis may lean forward.
5. Finally, exert your strength on your hips, slowly lift your hips and stand up, keep your body balanced, tighten your abdomen and return to the starting point.
The above is the general process of my squat movement. Finally, I will continue to supplement the problem of leaving the bottom when squatting.
If you are a beginner, I suggest a "step-by-step" method to pause the squat, that is, when the squat descends to the top, you should be completely still and don't relax your muscles. When squatting, keep your muscles no matter what state, and don't break the muscle tension.
The specific method can be as follows: in the first week of practicing squats, pause at the top of squats for 1-2 seconds each time and stick to it; The second week begins to increase the difficulty, and you can try to pause for 3-4 seconds;
In the third week of practicing squat, keep a pause for at least 5 seconds on the premise of checking whether your movements are standardized. In the fourth week, maybe we can consider adding a second or two.
Of course, this step-by-step method will encounter the bottleneck of residence time sooner or later, and finally it may only stay for 12 seconds at most under the standard action. In this case, of course, it is necessary to change the training methods, such as changing the weight of squats.
The above is my personal opinion on how long the squat should last. I hope it will help you with my own experience.
?