Squatting, you can't go wrong with any of these five details
Squats, the movement that all fitness person cannot leave, this action effect is very powerful, do also seem to be very easy, actually a lot of detail should pay attention to, a little do not pay attention to very likely to bring harm to our body.
The details of squatting are numerous. Should the knees go beyond the toes?
How to control the distance between feet?
How deep can squatting reach buttock?
Wait, I'll take all of your questions today!
Squat, can the knee over the toe?
This question is asked by a large number of people, each of whom has different hip and ankle flexibility, different length ratios of the femur and tibia (thigh and calf), different foot sizes, and different bar positions.
So if you're squatting in the right position, it's up to you to decide whether your knees are above your toes.
For example, if a person is born with a longer femur than the shin bone and a relatively small foot, when he squats down, unless he forces himself to lie forward, his butt is pushed back, the weight of the whole body is easily forced on the knee joint, and the lumbar spine is also subject to additional pressure, resulting in injury.
As long as the direction of the knee and tiptoe are consistent, the whole ball of the foot is firmly on the ground, the center of gravity should be as far as possible in the middle of the foot, and it is ok to find the feeling of buttock leg strength, do not care too much about the relative position of the knee and tiptoe.
Additional, you also can see according to the purpose that you do deep squat, if what you do is strength raise deep squat this kind of, want to do standard, general requirement ham is below horizontal line, the thigh is close crus when deep squat, knee must cross toe!
However, the general people fitness fitness model training deep squats, we suggest that the knee as far as possible not forward extension, not over the toes!
Since your knees and hips are running together, knee pronation leads to hip extension and poor hip training.
Additional, knee is overstretched, the pressure that the ligament of knee joint place, meniscus and so on bear also can increase, cause knee joint injury more easily.
How wide is the distance between your feet?
We all know that the hip and knee joints are changing during deep squats.
The training target of men and women squats is different: most men hope hip leg can be integrated training;
Most of the girls just want to be hip and not leg.
And much depends on the details of your movements.
Too wide spacing between the legs
Too much distance between your feet can cause your center of gravity to drop, and the adductor muscle on your inner thigh will stretch to the limit.
But the distance between the feet of a relatively wide sumo deep squat, can ensure that the knee joint as far as possible forward inclined, so the main target is the buttocks, the back side of the thigh and the inner thigh muscle groups, relatively more buttock not thick leg.
Small foot spacing is too narrow
When squatting in deep, the distance between two feet is too narrow. The gluteus maximus and hamstring muscles cannot be fully utilized in the squatting process, and the adductor muscles cannot be stimulated fundamentally.
Feet shoulder width apart
Most people's shoulder width is about the same as the width of the pelvis, so the distance between the feet and the shoulder is the same width during deep squatting, which is conducive to fully opening the hip joint in the squatting process, effectively stimulating the buttocks. At the same time, other muscle groups such as adductor muscle will not limit the squat depth, and the comprehensive training of hip and leg is also better!
Squat with your toes pointed out?
The squat, tiptoe outreach for about 30 °, helps to ensure the stability of the knee joint, and security.
Knee joint outreach, because it connects the leg femur, so the squat, leg femur to open on both sides, you of the tibia and the femur direction should be consistent, should also follow to rotate an Angle, so your tiptoe direction must also follow a rotation, can avoid knee injury in the sport!
If you are tall and have a long femur, it is recommended that your feet be spaced wider than your shoulders and your toes pointed more outward.
If you are not too tall and have a short femur, it is recommended to have a slightly narrower space between your feet and less abduction of your toes.
Where to look when squatting?
Bow when squatting, the back is easy to bend, easy to hurt.
Head up, will lead to forward deviation of the center of gravity, and knee joint under greater pressure more vulnerable to injury!
During the movement, you should keep your neck straight and keep your eyes level.
How deep is squatting?
Squats, is not squats more deep, the effect is better!
It depends on your training goals.
If you want to exercise the ultimate strength of your lower legs, naturally the deeper you squat, the better;
However, many people just want their hips to be more curved and their legs to be tighter. Squats with legs parallel to the ground may be more effective.
Under the same load, half squatting on gluteus maximus, biceps muscle training effect, unexpectedly better than full squatting.
This means that under the same weight, use squats to the thigh parallel ground half squat, hip and thigh back side of better training effect, can let you better butt not thick leg!
These details, I hope you must pay attention to when training, just may make the standard deep squat, otherwise it is very easy to hurt.