(digression) As I said before, it is not necessary for the pre-exerciser to practice hip and leg positions alone. When you train to a certain stage, if you want to talk about hip and leg training alone, then you are already very familiar with all kinds of movements and the key points of strength. Then you can talk about hip-leg differentiation training by changing your posture, such as squatting. If your standing posture is squatting with your feet shoulder-width, then when you are parallel to your knees, at this time, the main strengthening part is your thighs. If the distance between the feet is wide and the squat is lower than the knee, then the main strengthening part is the hip. Of course, these two squats will strengthen each other, but the main strengthening parts are different. The so-called hip and leg training is inseparable, especially when practicing hips, it is difficult for you to practice your legs. Therefore, all training is generally joint hip and leg training, and no movement is to practice hip alone in fitness training.
Let's sort out the difference between the squat forms of thigh training and hip training, so that you can clearly know which form is mainly leg training and which form is mainly hip training.
First of all, let's look at the first form of squat, which is what we often call standard squat. The main strengthening part of this training method is the leg. If you look closely at the squat, it is not very low, so the reinforcement of the buttocks is not very strong.
Look at the second squat. In fact, this squat is slightly changed on the basis of the original standard squat, that is, the foot spacing is a little wider and the squat is a little deeper, but the main strengthening part is different. The main strengthening part of this movement is the hip, and the thigh is the secondary strengthening part. This action is also called sumo wrestling. You can do this kind of squat on the Smith machine, or you can do it freely like a standard squat.
Squat, both will practice;
It just means that every time you do this action, the proportion of your two parts is different; This action may force 30% of the thighs and 70% of the hips; The next action is 50% for each leg and hip;
According to my personal fitness experience for several years, I do squats: these two parts feel that the time of exerting strength is orderly; First, the thigh feels the strength, and then the strength is transmitted to the buttocks.
All right, let's cross-border answer. I think everyone's concept of sports is still quite vague. When we understand sports anatomy, we should make clear which muscle a sport mainly exercises. The stupidest way is to find a squatter and touch our nervous place, haha!
Gluteus maximus (muscle)
This muscle is the process of stretching the hip muscles and squatting. It should be antagonistic. When you get up, you should change the hip joint from flexion to extension, which plays a major role in exerting force. Therefore, squats have the function of practicing buttocks, and gluteus maximus is a typical muscle!
Tendon muscle
This muscle is the posterior thigh muscle. In squat, there are two main functions, one is to bend the knee joint and the other is to stretch the hip joint. Does it overlap the function of gluteus maximus? Therefore, squat hamstring muscle can be exercised, and knee flexion is also involved in the process of antagonizing quadriceps femoris!
quadriceps femoris
The quadriceps femoris is the muscle that stretches the knee joint, that is, it mainly exerts its force in the process of squatting and standing up straight. This kind of muscle consists of four parts, namely, medial thigh muscle, lateral thigh muscle, medial thigh muscle and rectus femoris muscle. Only rectus femoris has one more function-hip flexion!
It can be seen that when squatting, many joints and muscle groups participate in sports, and thighs and buttocks will practice. As for which one has the most points? Or what do you want to practice with this thing? When squatting, you can add an idea:
① Kneel down and think about standing with your legs straight and start the quadriceps accurately; ② When squatting and standing up, think about opening the hip joint and straightening it, so that the gluteus maximus and hamstring muscles can start better!
Squat is a comprehensive training action, strictly speaking, it will be practiced all over the body. Of course, the main strength muscles are quadriceps femoris and gluteus maximus.
If you want to practice quadriceps more, you should mainly stretch your knees in the upward process. You can choose middle distance training or narrow distance training, and the horns are straight forward.
If you want to practice more gluteus maximus, you should feel more hip stretching in the upward process. You can choose a middle station distance or a wide station distance, and the horn is trained outward. In the process of training, we should learn more about the feeling of feet touching the ground+knees swinging outward+toes grasping the ground+hips pushing up+hips fully stretched (standing up straight completely).
Of course, a standard squat should be done with both, just because most people don't know how to use the gluteus maximus, so you can deliberately emphasize the gluteus maximus.
The phrase "don't squat, don't mention hips" often heard in the gym shows the important role of squat in hip lifting training. In fact, squat is a compound movement, and training is systematic. Limbs, back, hips, legs and even heart and lung function can be exercised. There is a saying that the way to practice legs is to practice vital capacity. When the leg muscles are developed, the lung capacity must be the same. This is why "leg training day" is regarded as "Good Friday" in the eyes of many bodybuilders, because it will be tempered from both inside and outside. It is no exaggeration to say that life is worse than death.
Squat, as a compound movement of the whole body, is still regarded as a "golden movement" for bodybuilders to exercise hips and legs. However, in practice, the subtle changes of squat movements have different effects on the stimulation of target muscles, that is to say, there is a difference between focusing on leg training and hip training.
The specific difference lies in the distance between your feet.
A. narrow distance.
Squat training is carried out in a narrow distance standing posture, and the training focus is mainly on the outer thigh, that is, the quadriceps femoris.
B. Shoulder width
Shoulder-width squat is the most common way to train the whole thigh muscles.
C. Long distance
If the standing distance is greater than the shoulder width, it is mainly aimed at the adductor muscles of the buttocks and inner thighs. Girls who want to practice their hips and correct their legs can use this method.
At first glance, it should be clear whether to squat to practice legs or hips, and adjust the details of the movements according to your own needs to achieve the best training purpose.
Squat is good, but pay attention to some details to avoid sports injury.
1. Toes outward, consistent with the direction of knees. Be sure not to buckle in it.
2. Keep your spine straight and raise your head during the action.
3. Inhale when squatting, and exhale when getting up to the highest point. This is called "respiratory protection". Breathing air into the abdominal cavity can not only protect the internal organs, but also support the spine.
In any case, squatting is an action with a high risk factor. When you don't grasp the details of the action, you must not blindly weigh it to avoid injury.
Squat is the first choice for many fitness enthusiasts and beauty lovers. It can strengthen leg muscles, exercise gluteus maximus, and have the effect of lifting buttocks.
The standard squat should be:
(1) Feet are shoulder width apart, toes and heels are in a straight line.
(2) The knees should not exceed the position of the toes, and the calves should be perpendicular to the ground.
(3) Keep the thigh parallel to the ground and in a horizontal straight line with the knee, or the thigh is slightly lower than the knee, not squatting, otherwise it will cause pressure on the knee and damage the knee joint.
(4) When the hips are up, be sure to pay attention to the tightening of the hips, which can better raise the hips. If you use the gluteal bridge (gluteus medius) to practice your hips, the shape and lines of your hips will only be more perfect.
(5) After the initial attempt to squat without weight, you can squat with weight, such as lifting dumbbells, as the muscle strength of legs and buttocks increases. As for the weight of dumbbells, it depends on your own strength.
Three factors. 1. The distance between two feet. 2. Squat depth. Step 3: idea
The greater the distance. The better the stimulation to the back and buttocks.
Get down! get down! The greater the stimulation to the buttocks.
Focus your attention. Practice wherever you want.
My squat is mainly a hip move, but I won't tell you.