Fitness rookie listen to it: the squat that you misunderstood!

Squats are called ace action! There is a saying in the gym! Don’t squats - don’t exercise!

　　But they stop squatting with many people! That’s how they use the most powerful weapon!

　　Many people have a deep misunderstanding of squats, so they feel fear or resistance. Therefore, a large number of fitness beginners and people who have practiced for a period of time do not want to practice squats. Even if they practice legs, they only do leg flexion, extension, leg lifting and other actions. Doing this is extremely unfavorable to the development of the legs and the development of the overall muscles.

　　You misunderstood Squats!!!

　　1: Does squat hurt your knees?

　　Many people are afraid of squats! Afraid that squats will hurt your knees! In this way, they lose a weapon to become stronger!

　　It is undeniable that squats are hard to practice! It requires a barbell carrying a heavy weight. Some people are worried when they look at the barbell.

　　Everything is relative. If you think of a knee injury when you talk about squats, then do you think you will be drowned when you see a pond?

　　Squats with knee injury are not called squats, at most It is considered a high imitation, it looks the same as a squat, but the details are completely wrong. When doing squats, the knee joints bear some pressure, and the ligaments and tendons will become stronger, and the muscles attached to the knee can also protect the knee well. From this aspect, squats will also protect the knees and strengthen the knee joints.

　　So what kind of squats will hurt the knees?: Wrong posture and blind weight

　The first is to not warm up enough to directly squat, so that no matter what squats are, you will hurt yourself if you do any training.

　　The second is that when squatting, the leg muscles will relax after squatting, which will cause huge pressure to the ligaments and cartilage, which will damage the knees. Therefore, when squatting, the leg muscles must be exerted throughout the process of restoration.

　　The third is that when squatting, the knees will shake left and right during squatting, which will cause unstable force and cause damage to the knees. During the squatting process, you must be straight in a straight line, not shaking left and right, and do not rush during the upward and end stage.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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2: Are you squatting thick legs?

　　In fact, everyone can figure this out, but everyone doesn't want to think about it or understand it deeply. For most people, the reason why any part of the body is too thick is not that it has too much muscle, but too much fat.

　　There are many fitness enthusiasts with 47 and 48 arm dimensions. After applying fat, the arm dimensions are only about 42-43, and some even fall below 40. Although some muscles are lost, most of them are still washed away.

　　Therefore, although there are many muscles in the legs, for a person who has not undergone very professional training, it is impossible to make you look thick and even unable to wear pants. Most of the muscle-shaped legs you think are due to too much fat.

　　Although your legs are all muscles when they feel tight, fat still accounts for the majority.

　　So, thick legs are not the reason why you don’t practice squats. If you are really worried about thick legs, why not lose fat?

　　Protect your knee joints!

　　1. Use effective warm-up before squats, such as doing some bare hands squats first, so that The knee joint secretes joint synovial fluid to reduce the friction of the knee joint.

　　2. When performing squats to avoid excessive knee movements. When squatting, pay attention to whether your knees move forward. It is recommended to place the center of gravity on the middle and back of the soles of the feet, which can effectively reduce the pressure on the knee.

　　3. When squatting, check whether your load weight has exceeded your maximum load weight. Fitness needs to be gradually progressive, not blind.

　　4. The knee joint should not be retracted. It should be reversed toward your toes. Adduction of the knee joint is a major cause of damage, often because of heavy The amount is too large. The same thing is said. Don’t blindly pursue weight! Squat until your thighs are below the horizontal position.

　　5. Do not relax your knees! After you squat to the lowest point, stand up immediately. Do not relax your knees at the lowest position. Do not deflate. Once the air is deflated, the pressure will be on the knees. You should start from your heels and straighten your back as quickly as possible.

　　6. Do not lock your knees when standing up, as this will apply pressure to your joints and bones. Long-term training will inevitably cause wear and injury!

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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