Can barbell squat be practiced every day?
It is best not to practice barbell squats every day, because practicing every day may lead to muscle failure and injury.
Barbell squat is a simple exercise in life, which usually requires hip joint and knee joint to flex and stretch at the same time. Although the essentials of action are relatively simple, blind or irregular exercise often leads to hip joint injury, or muscle tension pulls the trunk forward and downward, forming a posture of pelvis leaning forward. Back pain or lumbar muscle strain are related to incorrect squat movements.
How often do you practice barbell squats?
Just practice this action 2-3 times a week, which is not suitable for daily practice. It is very irritating to the knee joint and waist, and high-intensity exercise is easy to cause pain in the knee joint and waist. However, occasional moderate exercise can strengthen the strength of legs and waist, prevent cervical spondylosis and lumbar disc herniation, and be beneficial to health. Muscle is made up of various protein, and protein, a muscle component, is constantly consumed in training and constantly replenished during rest. Therefore, rest for at least 48 hours after muscle exercise.
Barbell squat code
1, preparation posture: head up, chest out, waist straight; After the scapula contracts, put the bar on the raised trapezius muscle and deltoid muscle, and cushion it with cushions such as sponge and towel; Raise both hands to hold the bar for stability; The distance between the feet is generally shoulder width, and the feet should be in a natural position with an angle of 30 to 45 degrees; A barbell piece about 3 cm thick is placed under the heel.
2. Squat: After getting ready, slowly bend your knees and take a deep breath. When squatting, your knees are in the same direction as your toes until your thighs are parallel to the ground or slightly below your knees.
3. Keep still: keep squatting for at least 1-2 seconds, and then squat. There is an obvious time effect after muscle stretching. The longer the time, the more the muscle strength decreases. Therefore, after a pause of 2 seconds, the weight of squatting is smaller, but the actual stress on the lower limb muscles has not decreased, which is relatively safer.
4. Squat: The most valuable squat exercise is the squat stage, focusing on leg strength and exhaling at the same time; Looking up, imagine kicking hard to raise your head, instead of lifting your hips first and then straightening your waist; During the whole squat process, the center of gravity should be stable and the feet should not move; After the body stands upright, the four legs continue to exert force and contract extremely, so that the knee joint keeps the hyperextension trend of 1-2 seconds.
Where do you practice barbell squats?
1, standing with feet shoulder width: mainly exercise quadriceps femoris.
2. Foot-wide shoulder posture: mainly exercise quadriceps femoris, biceps femoris and gluteus maximus.
3, the knee squat is less than 90 degrees (half squat): exercise the quadriceps of the thigh.
4.90-degree squat (squat): mainly exercise quadriceps femoris, biceps femoris and gluteus maximus of thigh.
Therefore, when doing barbell squat, practitioners need to choose the appropriate foot spacing and squat angle according to their own requirements.