When we mention some fitness movements, the topic of squat is always not less, but as a variant of squat, lunge squats should be mentioned more. From the point of view of daily movements, single The mode of leg squats will appear more, such as tying shoelaces, picking up things, etc. These are basically single-leg movements, while squats appear less. Of course, if you don’t have a place to sit, but want to squat If you come down to eat noodles, then it will be the action mode of squatting. At this time, we can use “Asian squat” to describe it may be more appropriate.
So, from the action point of view, it can be said that lunge squats is a variant of squatting, but it has some things that squatting cannot achieve. Benefits, such as:
Can use lower weights for better training purposes, because one leg is required to support more weight;
Can be better trained to Core, because we need to maintain the stability of the body;
can stimulate the lower body muscles more comprehensively, such as the gluteal muscles, inner and outer thighs and calf muscles;
etc.
So there is such a sentence to describe the difference between squats and lunges, that is, “Ten squats are not as good as one lunge”, of course, this is an exaggerated statement, and different movement modes have their own Advantages and disadvantages.
Of course,Any movement must be done to a standard in order to achieve the purpose of training and reduce the risk of injury, so when doing this movement, it is not just right up. To imitate the demonstration, you must first familiarize yourself with the essentials of the movement, understand some common problems in the process of movement, and then try it. In addition, the lunge squat can also be used to transfer the key training parts by adjusting the details. That is to say, the lunge squat is a question of training the legs or the buttocks, so we will focus on these two aspects. Let’s talk about lunges.
First: Common mistakes in lunges
Of course, lunges are for this type of exercise A unified name, in the process of movement, From the perspective of difficulty, the difficulty is from low to high: standing lunge squat → backward lunge squat → forward lunge squat → walking lunge squat, in the following introduction, we mainly take the in-situ lunge squatting as an example. Because the basic movements are done well, it is possible to complete other movements better. Then, what are some common mistakes in the lunge squatting process? Woolen cloth?
1. The body is unstable and the center of gravity is shifted
The body is required to remain stable throughout the entire movement , don’t shake, keep the hips stably facing forward. To do this, you need to have a certain core ability, but for those with insufficient foundation, the center of gravity will shift to the side during the movement. It will cause the pelvis to tilt, and the development of muscle strength on both sides will be unbalanced. If it is barely completed, it will cause unnecessary injury. In addition, the risk of falling will also increase.
Therefore, if you can’t keep your body stable during lunge squatting, you can use objects such as walls to assist you in completing the action, such as holding a fixed object with one hand to complete the action, and of course exercise your core muscles It is also very necessary to improve the basic ability of the group.
2. Knee buckling
Knee buckling generally occurs when the knee is bent. When the leg is straight, the problem of knee joint rotation (internal buckle) will not occur, so in the process of bending the knee, it is necessary to avoid the problem of knee joint internal buckle. The correct way should be to keep the knee and the toes in the same direction. .
However, in the process of squatting or lunging, the problem of knee joint buckle is very common. The reason is on the one hand habit, on the other hand, it is caused by insufficient leg strength. When the joint is buckled in, the joint will rotate incorrectly and increase the wear of the joint.
Therefore, whether it is squatting, lunging squatting or other leg flexion and extension actions, the problem of internal buckle of the knee joint should be avoided, and the knee should be consistent with the toes. Of course, if If it is habitually buckled, then there is conscious control, or the use of elastic belts to correct the action, if the leg strength is insufficient, you must improve your basic ability.
3. Not keeping the hips forward stably
During the lunge squat, double The feet are open back and forth, but both feet are in a direction that opens slightly outward. At this time, the pelvis should not rotate back and forth, but should be in a stable forward state.
However, in the process of specific movements, many friends will ignore this point. During their movements, due to the open posture of the legs, the hip joint will occur to the back side of the leg. rotate. Of course, the reasons for this phenomenon are that one is habit, and the other is that the hip flexors are tense. Therefore, in addition to consciously adjusting the posture, it is very necessary to warm up and relax before the training starts.
4. When squatting The front knee is over the toes
When squatting, the weight will be placed on the soles of the feet, so the knee over the toes is not a mistake, this situation will be due to individual differences and different movement patterns. Yes. If the knee does not go beyond the toes, it will cause too much damage, such as putting too much pressure on the lower back.
But for lunges, the situation is different, because this movement The movement is done with the front and back feet open. The center of gravity should fall in the middle of the legs. If the knees are over the toes, the center of gravity will move forward, which will cause excessive pressure on the knee joints.
Of course, in addition to habit, the reason why the knees exceed the toes during lunge squatting is also related to the span of the feet. If the span of the feet is smaller than the squat, both upper and lower legs are vertical This is very easy to happen. Therefore, during lunge squatting, a small span of feet is also one of the wrong postures. This point is no longer simply taken out to explain. The spacing should be ≥ a state where both legs are vertical when squatting.
5. Kneel on the back knee when squatting
During the lunge squat, kneeling on the back of the knee may allow you to relax for a while during the movement, but the knee joint will bear more at the moment when the knee is on the ground. In addition, the exercise effect on the leg muscles will be reduced.
So, in the lunge squat process, generally let the back knee reach the height of the heel, or slightly touch the ground, rather than on the ground.
6. Summary
It needs to be said that the common mistakes in the above actions are mainly For the most common action, that is, the in-situ lunge squat (below) for exercising the legs change occurs.
Then, for lunge squats, this action can be an action for the legs or an action for exercising the buttocks. What’s the difference? This is the question to be discussed next.
Second: Does lunge squat train the hips or the legs?
When referring to the training goal of lunge squats, many friends will have a question, that is, whether this exercise is a hip exercise or a leg exercise, in fact, the main stimulation goal will be different depending on the movement mode , For lunge squats, there are two action modes, one is the action dominated by the glutes, and the other is the action dominated by the quadriceps.
1. Glute-dominated movement
If you want to use this movement to exercise the glutes and reduce the stimulation of the leg muscles, then To properly change the movement mode, the basic points are as follows:
Stand your feet forward and backward, span should be vertical or slightly larger distance between the upper and lower legs when squatting, and the upper body should be leaned forward to keep the spine neutral. , look at the ground
Keep the body stable, keep the core tight throughout the process, control the rhythm to slowly bend the knees and squat, pay attention to adjust the center of gravity, let the center of gravity fall on the heel of the front foot, and the calf is perpendicular to the ground< /p>
At this time, the center of gravity mainly falls on the front foot, the front foot bears about 90% of the weight, and the rear leg mainly plays a supporting role
2. Quadriceps Dominated Movement
Stand your feet forward and back, upright upper body, back straight, core tight , look straight ahead
Keep your body stable, keep your core tight throughout, bend your knees and squat until your back leg reaches heel height, then stand up until your body is upright
Pay attention to adjusting the center of gravity so that the center of gravity falls on the middle of the body, which is the middle of the feet
Of course, These two action modes are adapted during different variations, such as forward or backward lunge squats, walking lunge squats, front foot tiptoe lunge squats, Bulgarian single leg squats, etc., so lunge squats are hip exercises Or training legs, you must make adjustments that suit you according to your training goals and preferences. Of course, no matter how you adjust, you must avoid related errors and complete them normally.
Summary:
Compared with squat, lunge squat has its own advantages, but no matter how good an action is, it must be done well, which is to improve The premise of training efficiency and avoiding injury, and for the question of where to practice lunges and squats, you need to make adjustments according to your training goals. Of course, if you don’t feel very good during the adjustment process, try slowly, or choose other movements to to do it, not necessarily to do it that way.