6 ways to make you squat without injury

Many people do not want to do squats because they are afraid of hurting their knees. But the truth is, squats not only strengthen your leg muscles, they also give your knees better protection! There are only two reasons why you get hurt: wrong stance and blind weight, so what can you do to keep your knees safe?


The benefits of deep squatting

1. The growth of the whole body muscles

Deep squat is a double joint compound movement, and deep squat when the body secretes the most growth hormone, so large weight squat can not only promote the growth of leg muscles, but also promote the growth of muscles throughout the body. In addition, squatting is a great way to increase muscle mass and muscle density compared to other movements, which means that the muscles become more powerful.

2. Strengthen the heart and lung function

Generally speaking, anaerobic training on the cardio function is not very useful. But the squat is recognized as a strong heart movement. Practice squat will have a hard pull bench press when there is no shortage of breath, panting, and even dizziness and other phenomena, this is not a bad thing. With the gradual exercise, cardiorespiratory function will also be enhanced. Of course, to improve the heart and lungs mainly rely on aerobic.

3. Improve explosive power

Explosive power is the ability to explode as much power as possible in as short a time as possible. The key to explosive training is large weight, rapid force, as much muscle synergy and good neural conditioning. Large weight squats meet all four of these requirements, especially the last point, so that many practitioners feel particularly tired squat training, but it is this feeling to train good neuromodulation. The squat is the first choice for explosive training.

4. Improve bouncing power

Bouncing power training has many methods. Not on the power, completely with bouncing practice bouncing, in a certain stage is also feasible. However, in order to achieve a strong bouncing power, it is necessary to practice squatting. The deep squat is a comprehensive exercise for the quadriceps, biceps, glutes and calves, and is more efficient than a pure bounce exercise, so it is a must for professional athletics, basketball and volleyball players.

5. Prevent aging

People old legs first old. Are older people, squatting and squatting easily, in the quality of life can be far worse.

6. Improve the strength of the whole body

People call the squat "king of strength training", it is very simple, the squat uses the most large muscle groups, if you consider the role of support, almost all the skeletal muscles are involved in the force. Scientists have measured the work done in many movements, and using the same weight, the deep squat does the most work. What are the benefits of the deep squat? The most, nearly twice as much as the hard pull and five times as much as the bench press, and the squat can use more weight than the hard pull and even more than the bench press. Therefore, the squat has a much higher effect on the growth of total body strength than other movements.

How to squat without injury

1. Deep squat before an effective warm-up, such as first do some unarmed deep squat, so that the knee joint secrete synovial fluid, reduce the friction of the knee joint.

2. In the deep squat, avoid too much knee forward movement deep squat squatting down, pay attention to their knees are moving forward. It is recommended that the center of gravity be placed in the rear position of the feet, which can effectively reduce the pressure on the knee.

3. Deep squatting, look at their own load weight, whether they have exceeded their maximum load weight. The fitness needs to be gradual, not blind.

4. The knee joint should not be inward. It should be reversed towards your toes. The knee joint inward is a major cause of injury, often due to excessive weight. As the saying goes, don't go after the weight blindly! Squat down until your thighs are below the horizontal position.

5. Don't relax the knee joint! After you squat to the lowest point, immediately stand upwards. Do not relax your knee joints in the lowest position. Do not deflate. Once you deflate, the pressure is on the knee joint. You should start from the heel and straighten your back as quickly as possible.

6. Don't lock your knee joint when you stand up, as this will put pressure on the joint and bones, which will definitely lead to wear and tear and injury over time!

Recommended reading:

Can you squat on your period?

Personal trainer teach you these 8 moves, tight thighs super sense on the squat, lunge, intermittent exercise

About Jerry

There are only 24 hours in a day, so why not spend it in a healthy and happy way? So, I choose to spend it happily
    Blogger Comment
    Facebook Comment

0 评论:

发表评论