Squat essentials
1, when squatting, the internal character, external character or parallel forward direction of the foot is determined by the purpose of squatting. When it is necessary to exercise the whole thigh and focus on the muscles in the middle thigh, the distance between the feet is usually hip breadth or shoulder width. At this point, your feet are parallel to the front and your toes are facing straight ahead. This is the most commonly used posture in training.
When standing in the figure-eight position outside the foot to squat, the stressed part of the thigh will be biased to the inner side, so that the muscles inside the thigh will be strengthened by more stimulation, and at the same time, the hip muscles will be stimulated more; When the foot squats in a figure-of-eight posture, the muscles outside the thigh exert more force, which can exercise the muscle strength of the muscles outside the thigh.
2. Whether the foot is standing in the inner figure or standing in the outer figure, the knees and toes remain in the same direction during the squatting process to avoid knee flexion. Only in this way can we ensure that the stress on ligaments and muscles around the knee joint will not deviate, thus protecting the knee joint from injury.
3. In the process of squat training, the center of gravity of the body is best to fall on the heel, that is, the palm of the hind foot. This can reduce the load on the calf and forefoot and avoid injury during training: the weight of the whole body is relatively large when squatting, and the bearing capacity of the calf and forefoot is limited. Excessive participation in exertion will reduce the exercise effect.