What is squat exercise?

Usually many people have their own way of fitness. Everyone’s favorite fitness method may be different, as long as it suits themselves. Now more and more people like fitness. Many people like to go to the gym for training, while some exercise alone outside. Squats are an exercise that many people practice on a daily basis. So, what are squats? For the squat exercise, please see the detailed introduction below.

Squats are the ace exercise for thigh training. The squat happens to be the exercise that requires the greatest lung capacity and a strong heart. In addition, if you persist in doing it, it will help you lose weight. The standard for squatting is to keep your back and waist straight and your hip joints lower than your knee joints. Incorrect technical movements may damage the knee joint.

When doing squats, be sure to place the barbell steadily to make the exercise safe, effective and painless. To do this, please note the following:

Do what you can. The weight for squats is relatively heavy, so you should not increase the weight blindly. Be careful when practicing without protection and assistance.

Be clear about where to place the barbell. Do not let it press directly on the joints or bones. Instead, place it on flexible muscles to increase the bearing capacity. The barbell should also be in contact with the shoulders at as many points as possible to increase the contact area, reduce pressure, avoid pain, and maintain the stability of the barbell. In addition, the total center of gravity of the barbell and body should be close to or pass through the center of the support surface. In short, clearly knowing the placement is the basis for placing the barbell securely.

Correct action. It is wrong and dangerous to do squats with a hunched back. Be sure to keep your head up when doing the movements.

Reasonable action rhythm. When squatting, be careful not to lower yourself too quickly or too low, otherwise it is very easy to damage joints such as the knees and ankles. The reason the barbell is lowered quickly is that the supporting muscles are too relaxed. The barbell is heavy and, when added to the speed, will cause it to be unable to lift up or to slip. Surveys show that more than 70% of barbell slippage occurs during the lowering process.

Protection and help are very important when doing squats, and there are two main ways: "holding the waist" and "supporting the bar". Hold the waist: Stand behind the practitioner in the same direction, put your arms around the practitioner's waist, and squat and stand up together. Support the bar: Stand in front of or behind the practitioner and support the barbell with your palms facing up.

Beginners should first use a weight of 15-20RM to experience the movements. They should do what they can at the beginning and not increase the weight blindly. Practitioners should be cautious when there is no protection or help. When resting between sets, walk around to avoid blood stagnation in the lower limbs. In addition, when squatting, the weight of the barbell is transmitted from the waist and back to the lower limbs. To increase the weight of the squat, the strength of the muscles in related parts also needs to be strengthened.

What is the squat exercise? After reading the above introductions, everyone should have some simple understanding of the squat movements and some issues that need attention. Generally, gyms have very professional equipment for practicing squats, but you can also imitate the more professional squat movements at home, which requires certain limb strength.