What are the standard movements of squatting? What are the common mistakes?

In fitness exercises, no matter what movement it is, it has correct standard movements, and there are also wrong movements, so be careful when exercising. Wrong fitness movements are harmful to the human body. So, what are the standard movements of squatting? Let’s take a look!

The correct way to squat the squat

Lunges It is a great exercise for lower limbs. When kneeling on the floor, it will be a good front hip extension (hip flexor group). When moving up and down, it can become an active front hip extension. When weight increases, it will become a great unilateral muscle strength training.

Explanation of the movement from the beginning:

1. The front and back toes are facing forward (the second toe is facing forward)

2. The hip joint of the forefoot is rolled out to make the butt work (let the knees) Go to the third to fifth toes)

3. Rotate the hip joints in the back foot and let the buttocks forward and clamp (turn the pelvis to the front and allow the anterior hip muscles to be stretched, the knees and the second toe of the hind foot to be straight forward, and do not face inward too much)

4. Stand up the upper body, and put the abdomen tightly and not arch the waist (this can make the anterior hip muscles to be stretched)

5. Imagine the movement and extend the head up and down Hold your spine (this move can extend your spine, make your thoracic spine straight, and your shoulders can naturally be retracted back to the right position of the joint)

6. The downward process is straight up and down, imagine the hind legs and knees gently touch the floor

Error movements

What will happen if the body is not placed in the correct position?

Then demonstrate the lunge movement of the anterior side of the hip (tight hip flexor muscle group), and the pelvis is forward tilt , the belly drops, and then the neck will be balanced in exchange for balanced center of gravity and raise the neck.

Common mistakes such as:

1. The hip flexor muscle group (especially the lumbar muscle is too tight), causing the pelvic tilt forward (in the picture) to be accompanied by the arch of the waist and the hind feet to rotate outward.

2. At this time, the center of gravity of the body is in front, and the body has an automatic balance mechanism, so the balance will be balanced by raising the chin and leaning back, which will cause the cervical spine to bear pressure .

3. When this movement rises and falls, the buttocks are unable to be clamped, and all the strength is replaced by the lower back and knees, so there will be pain, and the buttocks and lower limbs cannot be trained.

Set the movements before starting, assuming that the back foot has been rotated outward when positioning, it is very difficult to remind yourself to clamp the buttocks. In addition, during the process, the movements are run away, don’t force it, try to reset the movements before starting! We only hope that the brain will accept and learn the correct muscle contraction and control.

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