in fact, when we talk about squatting, many people will not feel unfamiliar with it, "I know, it's just a squat with a horse stance, simple!" But is that really the case? The truth is that squats are not as simple as they seem. The fact is that squatting is not as simple as it seems. When we do squatting, squatting too low will not only be too hard to do, but also easy to cause damage to the lumbar muscles, if you do squatting not too low, but it seems to have no effect?
01what are the benefits of squatting?
The deep squat is an exercise that exercises the thigh muscles. When we do the deep squat, our quadriceps, biceps and gluteus maximus muscles will be involved in the exercise, so insisting on doing the deep squat can also exercise the role of our leg strength.
02 what are the different types of squats?
There are two types of squats, one is the unarmed squat and the other is the weighted squat.
(i) unarmed squats
the unarmed squat is actually the squat we do every day. We can hold our hands flat in front of our chest and then keep our upper body upright to do the squat. Of course, we can also hold our hands over our heads to do deep squats.
the unarmed squat is not much more difficult than the weighted squat.
(ii) weighted squats
the weighted squat, generally requires our body to be weighted when we do the squat, such as holding a dumbbell in our hands or using a barbell to do the squat. The barbell to do the weighted squat, there are these 3 common movements, let's learn about it!
1、support squat
in this movement we need to put the barbell on our back, then we need to straighten our arms and then do deep squats. When doing the support squat we need to tighten our deltoids and obliques, our wrists, elbows, shoulders and our chin and barbell should all appear in the same plane.
the benefits of practicing this movement are that one try can enhance the flexibility of the joints and the other can enhance the strength of the muscles.
2、front deep squat
this movement actually requires us to shift the position of the barbell to the front of us. Adjust the position of the barbell to our clavicles and deltoids, so that the barbell and our body are in a "Three-point" Position. Tighten our body muscles and keep our upper body straight.
this movement requires a lot of flexibility in the joints, but it is a good exercise for our quadriceps. Although the movement is a little difficult, it is possible to overcome the difficulties with diligent practice.
3、back squat
in contrast to the front squat, the back squat requires us to place the barbell behind our neck. When we are doing a deep squat we need to be aware that it is important to keep our heads up, as many people mistakenly believe that it is right to keep our heads down when doing a deep squat, but in fact keeping our heads up is the correct position.
the back squat is a popular movement at the moment because it not only works the quads but also our glutes and the back squat looks relatively simple. However, to be effective, we need to standardise our movements, not just "Talk about it on paper".
03 deep squat may seem simple, but if you want to train a good deep squat, these 3 aspects need to pay attention to
1, no matter what kind of squat, we need to protect our spine
the spine will take some pressure when we do squatting. The appropriate pressure is not a problem, but once the pressure is too great, it is particularly likely to lead to problems with the spine. When we do squats, especially squats with weights, we need to keep our movements standard and protect our spine at all times.
So we must master the "Degree" When doing squats, not because of bravado lead to our spine injury.
2, practice deep squat to pay attention to the degree of practice
if you are not a professional fitness instructor or experienced fitness enthusiast, then you should pay attention when doing deep squats, your thighs and the ground must be kept parallel to each other. This is because when our thighs and the ground are kept level, it can prevent the spine from bending. Of course, if you don't have the means to keep this distance to a standard, it's okay as long as you can feel a stretch in your hip muscles when you squat.
also many experienced fitness enthusiasts, who work out regularly so they can withstand more intense exercise than what a fitness novice can withstand. So when we practice the deep squat, don't hold yourself to the standards of others, because everyone's starting point is different.
3、reasonable arrangement of practice time
many people are in a hurry and think that if i practice squats today, i'll be thin tomorrow and have perfect legs tomorrow! This is not possible and not scientific. We need to practice squats, we need to arrange our time wisely, not just one set a week, and not for a long time, but to do it properly.
it is recommended that we start with simple unassisted squats and then slowly increase the intensity to practice weighted squats. The strength of each exercise must be controlled according to your own situation, and must not exceed our own tolerance range, otherwise it will be more than worth it.
If you want to achieve the purpose and effect of fitness through squatting, we must first have a good mentality and believe that as long as you insist on exercising you will definitely see the effect.