Which one-leg squat or weight-bearing squat is better? Which one is effective

In training movements, single-leg squats and weight-bearing squats are both good movements, and of course they have many benefits. However, single-leg squats and weight-bearing squats are of particular importance. I believe someone still knows which one is better, one is better, one is better? Which one is effective? Let’s learn about it together!

Which one is better, single-leg squats or weight-bearing squats

If one is better, single-leg squats or weight-bearing squats, I believe many people have this question. In fact, these two movements cannot be judged very decisively. We must choose based on our actual training purpose.

　　When we train single-leg squats, although the weight-bearing is relatively low, we need to spend a lot of effort to stabilize the balance of our body. Therefore, in addition to training the legs and hip muscles, single-leg squats can also improve our sense of balance. Let us not easily fall during dynamic exercises.

The advantage of weight-bearing squats is that after we perform weight-bearing training, we can better stimulate our muscles and put more pressure on the muscles. Compared with single-leg squats, it is more intense and more direct for the exercise of the legs and hips. However, if there is a certain amount of pain in your knees or legs, it is not recommended to perform weight-bearing squats, which may cause problems for the knee joints. Good influence.

　　One-legged squat movements

　　1. Stand upright and lift one leg until the feet are about the same height as the hips. The legs should be straightened as much as possible, and stretched your arms forward in front of the chest.

　　2. Bend the hips and the knees supporting the legs. You should lower your body in a controlled manner and do not squat to the bottom. Squat slowly until the back of the thighs that support the legs are close to the calf and cannot continue squatting. At this time, your abdomen should Closely close to the thighs of the supporting legs. This is the lowest point of the action.

3. In a tense state, pause for a while (count a number), and then use one leg to push yourself back to the starting position. Be careful not to get up with inertia. During the action, your back is always straight, and the raised legs are always off the ground, while the support legs should step on the ground steadily. Pause when reaching the highest point of the action, and then squat down.

　　The key points of weight-bearing squats

　　1. Before starting, place the two flat chairs shoulder-width distance from the same width. Standing on the flat chair, wrap the weight of the weight around the waist. The weight of the weight should be the weight you feel comfortable with. Make sure your toes point to the outside.

2. Once you hang your weight between your legs, stand upright, stretch your arms completely on both sides of your body. This is the starting position of the action.

3. At the beginning, bend your knees while keeping a straight posture, with your head facing forward. Continue to descend until the angle between your thighs and your calves is slightly less than 90 degrees (at this time the thighs are slightly lower than the position parallel to the ground). Inhale while doing this part of the movement. Tip: When performing this exercise, if the movement is standard, the front of your knees should be in a straight line with your toes, perpendicular to the ground. If your knees exceed this imaginary line (that is, your knees exceed Toes), then you put too much pressure on your knees, and the exercises of this exercise are not standard.

4. Stand upright, exert force on the forefoot metatarsal bones on the flat chair, straighten your legs again, and return to the starting position. Exhale while doing this part of the movement.

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