Improve squat core stability: 3 steps!

In the previous article, we introduced the most classic mistakes in the squat process: "Tortoise Back" squat

　　The article mentioned: Usually the culprit of "Tortoise Shell" is the lack of core stability.

　　Improving core stability of squats: 3 steps!

　　In the squat, we need all the muscles surrounding the spine to work together in a perfect coordinated manner to prevent back twisting. Without this continuous cooperation (core laziness), the weight of our upper body alone is enough to cause our spine to collapse!

　　Today we will introduce to you how to improve the core stability of squats!

　　The first step .Learn good breathing mode!

　　The easiest and most effective way to start your core muscles when breathing well, use abdominal breathing to effectively start your diaphragm and other core muscles (the rectus abdomen on the front, the outer oblique abdomen, the inner oblique abdomen surrounding the entire abdomen, the pectoralis and lumbar muscles on the back, and the pelvic floor muscles under the pelvic floor muscles). To maintain insensitive rigidity

　　For example, two footballs, one is full and the other is full and not full and loose. Which one is easier to deform if you kick it?

　The answer is not full; the full football is relatively small, and the full football is relatively stable

　　See us Imagine that our abdomen is a cylindrical space. From the outside to the inside, the rectus abdomen, the oblique abdomen, the oblique abdomen, the transverse abdomen surrounding the entire abdomen, the pectoralis and lumbar muscles on the back are the pectoralis and pelvic floor muscles, and the upper part is the main muscles that dominate breathing - the diaphragm

　　So! You need to use your breath to fill this abdominal space. Once you inhale "enter your stomach", tighten your core muscles, and the pressure in our abdominal cavity rises wildly. This is the most effective way to stabilize the spine, so as to help you fight against heavy weights

　　It is recommended that you learn the most basic abdominal breathing to learn how to maintain the correct arrangement of the spine. , start the core muscle group

　　Lying on your back on the ground, bend your knees and hips 90 degrees, perform abdominal breathing training, place one hand on your chest and the other hand on your abdomen, and breathe through the nasal breathing mouth. When inhaling, the abdomen rises (the abdomen protrudes like a pregnant woman)

　Step 2: Basic anti-movement training

　　After having a good breathing pattern, we can add some stability exercises to combat movement! Two movements are recommended here!

　　Bird dog style

This very basic core strength training movement , the movement emphasizes that the body should maintain the stability and neutrality of the core during the movement of the hip and shoulder joints, and do not have concave and convexity of the lumbar spine (lower back) (no movement).

　　1. Use four-legged kneeling, soft knee pads or thick cushions, and look at the spine in a normal physiological position from the side, the arms are directly below the shoulder, and the scapula sinks

　　2. Then move the hip and knee joints at the same time, and lift the shoulder joints upward. The hip joints do the back leg kick!

　　3. During the movement, try to tighten your core muscles to stabilize the trunk and keep the spine in a neutral position!

　　As shown in the figure: You can Use the PVC tube to help you correct your movements!

　　Place the PVC tube on the back and keep it in contact with the back of the head, upper back (thoracic vertebra), and sacrum (3 points of contact); keep the spine neutral. Pay attention to the three points of the PVC tube to stick to the body during the movement to maintain stability!

　　Beginners recommend disassembling the movements, first moving the arms or lower limbs

　　Prone support

　　Purpose: To improve the ability of the spine to maintain stable neutrality (resistance to flexion and extension) under the influence of gravity!

　　Select a Roman chair, then lean over, and the stuck height is lowered at the hip joint (base of the thigh)!

　　Shoulder sinks and slightly retract , the chin is retracted, the core muscles are tightened, and the spine is in a normal physiological arc!

　　Put the load (barbell piece) on the upper back. At this time, you will find that the resistance from gravity is pulling you, trying to curl your spine, and all you have to do is to resist it, tighten the abdominal muscles, the back muscles, clamp the butt, and do not have any concave and convex spine

　　There is only one action requirement: tighten your core, maintain normal arrangement, and maintain stability!

　　Part 3: Integrate movements

　　Once we form a good awareness of core control/stability, we need to convert it into functional movements. In order to fully grasp the real practical The core stability must be performed in the relevant exercises (each exercise requires a different core stability)

　　You need to add the above movements to the squat movements, learn how to maintain core stability in the squat movements!

　　Here you recommend you to choose an empty front squat! Straighten your arms, and the barbell is as far as the neck is in front of the neck, then take a breath, tightly hold your core and start squatting, staying to the lowest point for 5 seconds

　　To maintain balance, the trajectory of the barbell movement must be straight up and down and perpendicular to the foot. If the core stability and balance are not sufficiently maintained, the barbell will force the barbell to roll down and fall on its shoulders to the ground.