How long have you been cheated? 3 Common Squat Lies

Squats are definitely the trump card of fitness. For decades, squats have been recognized by fitness professionals as the best training exercise!

　　　There are many benefits of squats! Rumors about squats are also endless! The following 3 are common squat misunderstandings! I wonder if you have any problems!

　　Misconceptions 1. Must your feet be shoulder-width?

　　What should be the best squat distance?

　　You may move out the most common answer in textbooks - "shoulder-width"...

　　In fact, many factors will affect the width and depth of the squat, such as motion control (especially excessive spine stretching), flexibility of the hip joint and ankle, and the morphological differences between the hip bone and acetabular, etc.

　　Some trainers cannot squat lower under weight due to pain in hip joints or lower back, and femoral acetabular impact syndrome (Femoral) Acetabular Impingement,FAI) is usually the culprit.

　　In addition, some people will have "Butt Wink" when squatting. At this time, the shear force produced by weight on the spine can easily lead to injury.

　　The best squat Width ) Allow a person to squat the lowest while keeping his spine neutral. Facing the depth of the squat, the best performance, preventing hip pain and avoiding pelvic flips.

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Misconception 2. The knees must not exceed the toes?

This problem should be a misunderstanding that has been widely circulated everywhere since the squat movement began to prevail.

　　Squat Should the knee exceed the toes? Instead of paying attention to the position of his knee when he "squatted", it is better to observe whether his knee exceeds the toes (move forward) when he "squats down"?

　　Because if there is, it means that he will not bend the hip effectively, and let the knees dominate the entire movement, which will indeed increase the burden on the knees. Before squatting, we should emphasize that the starting action is to push the hip backward.

　　When the hip joint is pushed back and then the body begins to squat down, it will have a positive healthy effect on the knees, but when the body continues to decline, in order to maintain the balance of the center of gravity, the knees (tibia) will begin to move forward. If your limbs are relatively long, the knees will actually exceed the toes.

　　If you are hard Adhering to the principle that the knee does not exceed the toes will either cause the body to fall back or lead to a squat technique that causes a bad movement, which will put pressure on your lower back.

　　So, push the hip back to avoid the movement of the knee forward at the beginning. Then when performing the squat, the knee may move forward at this time, but this is quite safe.

　　So: When performing various squats, we should avoid excessive forward movement of the knees, rather than blindly pursuing the knees not to exceed the toes.

　　Misconception 3. Squat too low will hurt the back?

　　Why is squat called a squat? It is because you need to squat deep enough! Many people will avoid squat too low when squat, afraid of causing sports injuries. In fact, Whether you will get injured depends on the angle and force you are in squatting, or other factors. Perhaps it is because the angle and force point of squatting are incorrect when lifting weights, etc., which has no direct correlation with squatting too low.

　　When you can maintain the correct posture, squat to the end, and do not limit the squat.

　　A lot of training practice has proved that squatting is more effective for the increase of leg strength and circumference. The reason is that this can stretch the thigh muscles to the extreme length, and it is also more helpful for the increase of lumbar and sacral strength. Another function is that the stimulation of the gluteus maximus is also very large, and the circumference of the gluteus muscles will also increase accordingly.

　　Squatting has many benefits, including better knee joint function, enhanced muscle strength and higher exercise muscle strength (Athletic Strength). A smaller range of activity requires heavier loads to produce effects than training with the full range of activity. Taking the quarter squat as an example, when you are under a load that is sufficient to induce muscle stimulation of the lower limbs, the thoracic spine collapses

　　"The gluteus maximus, biceps femoris, adductors, calf and torso (not to mention quadriceps) will not get an effective training in some reps (half squats)

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