Where does the squat rely on? How to improve the quality of squat?

the position of the squat, which is quite extensive.

The weight improvement of squat is the most advanced strength training.

Let's say:

Let's talk about the strength of squat first

In any training action, the strength is the most where the main training is performed

At the same time, there are other muscle groups to assist in the strength training

The training position of squat is the most extensive in strength training, so it can be said that all muscle groups below the chest are trained to

including your waist and abdomen, and the hips and legs are the main training positions

Therefore, In a complete squat, not only the muscles of the buttocks and legs are actively contracting, but also the muscles of the waist and abdomen are statically contracting and exerting force to maintain the balance of the body < P > Therefore, the muscles of the squat account for 7% of the muscles of the whole body < P > Let's talk about the improvement of the weight of the squat < P > The muscles of the squat are also mentioned above < P > We want to improve the weight of the squat, and the best technology is that all the muscles work together at the same time.

In this way, it can be said that the muscle fibers collected in a short time are the most, and the strength given is also the greatest.

technical key point:

Three joints are started synchronously.

These three joints refer to your ankle, knee and hip.

If these three positions are started synchronously, the muscles of your hips and thighs will be synchronized, and the center of gravity will change accordingly.

Theoretically, you can bear the maximum weight.

I hope it helps you.

There are many kinds of squats, and the main muscle groups of different postures are different. Although they all focus on the strength of legs and hips, they are also different. And after exercising to a certain extent (with a big muscle shape), you will gradually find weaknesses, and then do different squat postures for different areas to develop.

For example, lateral thigh-squat in front of neck; Inner thigh-toes facing outward, and the distance between feet is relatively wide; Front of thigh-hip squat; Overall-the distance between feet is shoulder width, toes are slightly facing the outside, and so on.

The most basic and common squat posture still uses the hips and the back of the legs to exert force, and the front of the legs are often used to the parts that exert force, which is related to the basic posture of squat.

① Don't buckle your knees and keep them in the same direction as your toes; (2) focusing on the heel is more conducive to beginners to master the correct sense of power; ③ Keep your back straight and don't bow your head with your chest; ④ Sit back when squatting. When squatting, don't use your knees and the front side of your thighs to exert force. Clamp your hips, tighten your core and exert force on the back side.

To improve the quality of squats, we should not only strengthen the leg strength, but also strengthen the core stability strength, even the whole body strength (barbell squat). This is also the reason why squat will become one of the three major events, which will mobilize almost all the muscle strength of the whole body and also help strengthen the quality of the whole body muscles.

At the same time, don't do squats just because you are eager to strengthen your legs. Once a week is enough if you do squats properly, because it takes three to five days for the big muscles to rest and recover. Adequate rest and nutritional supplements are also the basis for improving quality.

Squat is a very good exercise for leg training, which can fully stimulate most muscles of the lower limbs. The strength of the lower limbs is really strong, otherwise the footwall is unstable, even if the upper body is very burly, it will be easily moved by the other side. The strength starts from the ground, and the strong lower limbs are the foundation.

Squat mainly depends on quadriceps femoris and gluteus maximus, because these two muscles are relatively large, and they can generate enough strength to support the upper body during squat. Only large enough muscles can make greater work, and other small muscle groups can't be ignored. We won't introduce them here.

If we want to improve the quality of squat, we must first move in a standard way. Otherwise, we will not only fail to keep fit, but also damage our health, which is not worth the loss. Under the premise of standard posture, as many times and groups as possible can further stimulate the leg muscles, because after a period of training, the corresponding muscles will adapt to the stimulation brought by these groups and times, and it will be difficult for the muscles to grow again and the strength growth will slow down. At this time, more times and groups are needed to increase the training volume and fully stimulate the target muscles.

You can also increase the weight, for example, from the initial unarmed squat to the weight-bearing squat. The weight-bearing squat also has certain requirements for the strength of the waist, back and upper limbs. Because the upper body begins to bear weight, some upper limb muscles and waist and back muscles participate in the work, which can better exercise the whole body and improve the overall quality. At first, the weight should not be too large. Find a suitable weight, about 8-12RM, which can be slightly lighter at first, giving the muscles a transition time. In order to improve the quality continuously, it is necessary to increase the difficulty and deepen the stimulation of muscles, so as to maintain the continuous growth of muscles and strength. In the training process, most of them will have a bottleneck period, and some people will find it difficult to break through. At this time, you can change your posture, that is, change an action to stimulate the leg muscles. Each muscle group has a variety of actions to choose from. Squatting alone is definitely not as good as the combination of various actions.

Personal opinion, I hope it can help you, thanks for reading!

Thank you very much. Let me talk about this problem. Exercise is a science, and no matter how we move, we can't do without muscle traction. The greater the exercise, the greater the traction, that is, the greater the muscle group. So why is the strength of muscular fullness stronger? However, the strength of muscles at the same latitude still depends on the group with good muscle quality.

If you want to know which group of muscles are exercised during training, you must know where the muscles are under pressure. The group of muscles under pressure is like a taut rope. For example, pull-ups mean that the biceps brachii and abdominal muscles are tight, that is, you can exercise the muscles in these parts. When doing push-ups, we find that the triceps brachii and abdominal muscles are tight, then we find that the triceps brachii and abdominal muscles have been trained again. This is the problem of experience.

Therefore, the muscles that squat exercise are the muscles on the front thigh as the main exercise group. Squat exercise has many benefits. Squat exercise can improve human kidney function. So people with good leg strength must have good kidney function. Horse stance just look is also one of the exercise methods.

The benefits are attractive, but they should not be too strong. If the leg hurts the whole body, it will be useless. Therefore, it is necessary to be appropriate and cooperate with breathing training. One of the appropriate is; Don't go over your knees when you squat, it will hurt your knees. Enough is enough. Don't overload. You can practice empty at the beginning, and you can use a barbell to carry weight after one month. The heavier the weight, the longer your muscles will be, but it will also be bad for your health.

Training every morning and evening can be combined with other trainings. If you want to exercise for a long time, you must exercise for more than one hour at a time. Only when your muscles are tight and hot can you increase your muscles and strength.

a word from the family. thank you.

Squat is a knowledge and a basic skill, which is often used in daily life. Therefore, not only bodybuilders, but also ordinary people should learn to squat to protect their bodies from harm.

principle: keep the center of gravity always vertical and not offset.

key points: the back is straight, the center of gravity moves backward, the knees are not over the toes, and the hips are clamped.

power point: mainly hip. The hip is under the belt and above the thigh root, which is the position of the pelvic femoral head. Hip muscles are the muscles of the buttocks.

In layman's terms, hip power is the power to pinch the buttocks. How to clamp your ass? Your knees must be spread outward. When you stand up, concentrate on the muscles of your ass.

Squat naturally relies on hips and legs to exert strength, and the main force ratio is gluteus maximus-hamstring muscle-quadriceps femoris-waist.

Especially, gluteus maximus and hamstring account for the main force.

To improve the quality of squats, the first thing is to improve the quality of movements. The more fully hip flexion, the higher the quality.

the so-called hip flexion means that the waist and back are straight and the buttocks are pursed, which can make the hips exert more force and the quality of squat will be higher.

the second is to increase the weight, which needs to be cautious to prevent injuries.

Tough body-building,

Thank you for your invitation: Squat is one of the effective classic movements to exercise leg muscles. 1. Keep your feet shoulder-width, keep your back straight and load-bearing, and slowly squat down to a position where your thighs are parallel to the ground for 2 seconds. During the squat, the center of gravity should be on your heels, and your knees should not exceed your toes. At the same time, thigh hip joint knee joint ankle joint force! Then slowly stand to the starting position and complete a squat training action. Pay attention to the thigh, hip joint, knee joint and ankle joint waist when squatting and standing up, and use straight down and straight back during squat! 2. During the squat process, the mind is highly concentrated in the thigh, and the movements must be standardized. The order of force is the thigh hip joint, knee joint and ankle joint! Non-standard squats can easily lead to injuries to the waist and knee joints. 3. Increase the weight of barbell, improve the difficulty of squat technique, do 5 groups, 1 times, 9 times, 8 times and 8 times, and rest for 22 seconds between exhausted groups. Rest for 35 seconds in the middle, and then enter the next leg training! Thank you.

Why is he called the king of action? It is because he needs the coordination of all the muscles, the movements of three joints, hip, knee and ankle.

when the scapula is retracted, the whole latissimus dorsi muscle is used to carry the bell, and the waist is not bent. First, the hip joint is started to drive the knee flexion (but not in the morning style, only the hip flexion and not the knee flexion), and then the ankle joint is exerted by the hip when reaching the bottom. However, when the thigh is parallel to the ground, the stress point shifts from the hip and the back of the leg to the front of the thigh. When getting up, the chest and the hip are raised at the same time, not.

As for the weight, please do it step by step. When you reach a point where the weight can't go up all the time, you can change the training method to break through yourself.

First of all, the squat mainly relies on the thighs, followed by the hips and waist. After the squat, the thigh is the most sour, followed by the hip and the waist again. However, every time I squat 1 times, I feel nothing in my hips and waist, but my thighs will be sore.

secondly, how to improve the quality of squat? The first action standard; Second, you can carry loads. Of course, squat should also pay attention to step by step and do what you can.