It can be tough to train your legs in the gym, especially squats, even with a 60kg weight that lets you do 10 sets of 10 reps with 15 seconds of rest on each set. After this set of exercises, the heart rate can reach more than 120.
Many people think that the squat is very simple, it is nothing more than squatting and standing, so they use a larger weight. As for whether the movement is standard, they do not know, anyway, they are finished.
In fact, they encountered various problems during the training process, the most common ones are the following types:
1. Half squat
The squat is a compound movement that targets the lower body muscles, including the glutes, quads, and hamstrings . Among them, the most obvious effect is on the legs, especially the quadriceps.
Some people can only do half-way movements due to weak legs and too tight hamstrings, and it will be very difficult to continue squatting.
Long-term training like this is indeed very labor-saving, but it will weaken the training effect and increase the pressure on the knee.
Therefore, the correct squat range should be “the front of the thigh is parallel to the ground”, and this is the standard position.
To solve the problem of difficult squatting, you can do Squat Squats, place a Put up a stool, and every time you squat down and sit on the stool, get up and stand immediately.
Memory will be strengthened after repeated training. After the stool is withdrawn, it can be operated freely.
2. Excessive flexion of the hips
When doing deep squats, both feet need to step on the ground firmly. Get up and stand, showing a straight-down and straight-up trajectory.
When some trainers squat, the center of gravity of the body shifts forward, and the hip flexion increases, which puts more pressure on the waist, and the heels also It will be lifted, and the heavier the load, the more obvious it will be.
Long-term training in this way will increase the wear and tear of the lumbar spine, resulting in a soreness in the lower back. Heavy training will cause you to fall due to loss of balance.
To solve the problem of excessive hip flexion, it is necessary to increase the flexibility of the ankle, so as to stabilize the center of gravity of the body.
You can do plate squats, place two barbell plates on the ground, and step on the heels on the top, which is equivalent to wearing professional weightlifting shoes, which can increase the function of ankle flexion , the center of gravity of the body will be balanced, and the squat will be lower.
3. Butt wink
Normal standard squat, as long as it is in a parallel position.
If you continue to squat, the hips will be lower than the knees, and the hamstrings of the thighs will be attached to the triceps of the calves. This is a full squat.
The left back is neutral and the right buttock blinks
For some people with poor physical flexibility and core strength, the following When squatting to the lowest position, the problem of pelvic turnover is prone to occur. This phenomenon is called “butt wink”, which is commonly referred to as the bending of the lower back.
If you want to solve the butt wink, not only need to reduce the squat, but also exercise hip flexion and core muscles.
Requires frequent training of Good Morning Forward Bend, with knees slightly bent and hips down to less than 45 degrees Spend.
You also need to train plank, keep both arms parallel, keep your abs tight, keep your back neutral, and stabilize your posture .
Do 5 sets*15 times of good morning body forward bend, and do 5 sets*30 seconds of plank.
4. Knee inwards
The normal squat distance is “shoulder width”. Quality of motion and less wear and tear on the knee joint.
The left knee is buckled in, and the right knee is in the same direction as the toes
Some people cannot keep their legs together when standing, and the gap between the calves is very large Large, as long as the weight is increased, the legs will swing inward when squatting, which is the “knee buckle”.
If you use a heavy weight, you will also experience the phenomenon of inversion of the foot, which is more likely to sprain the ankle.
To solve this problem, you need to do Band Squats first, placing the band on the top of the calf (near the knee). position), when squatting, open your legs outwards, and then use your hands to assist your knees back straight after standing.
You also need to do Elastic Band Crab Steps, prepare two elastic bands, one on the end of the thigh and the other on the end of the thigh At the end of your calf, bend your knees slightly, cross your arms over your chest, and move to the right, then to the left.
The two movements exercise hip abduction ability and glute medius strength respectively, and do 4 sets of 15 times and 4 sets of 20 times respectively.
Write at the end:
Squats are not that easy, even if you can use Weight, but the action posture is not necessarily correct, often there are problems with some details.
The body position when squatting is very important, the bottom should be at least parallel, the weight is unstable on the barbell, increase the ability of hip flexion, core strength, hip abduction and hip middle Muscle training, doing these squats will make it easier.
Don’t think that you are very good at squatting, the standard of action is more important than the weight – Yumi AI Fitness