How to warm up before squat? Recommended warm up before squat

Squats are the movement that every athlete should do, but not everyone can do a good job of squatting!

　　The most important limitation in the movement process should be the movement degree of joints (the range of motion of joints)! Many people start to move without good joint mobility! This can easily lead to limited range of motion, and compensation for other parts

　　In squats, one of the most common cases is that knee valgus, knee clamping, knee joint and toes are not on the same plane during squats, which will bring the risk of injury to our knee joint!

　　For people with limited hip abduction and knee valgus, it is recommended that you make such warm-up arrangements before squatting to help you more Good squats!

　　There are two keys to determine hip abduction activity: the muscle strength of the active muscle (abductor muscle) is sufficient, and the flexibility of the antagonist muscle (additive muscle)!

　　The first step: improve the flexibility of the hip adductor muscle

　　Many people have very tight hip adductor muscles, resulting in limited hip abduction activity. First we will massage and stretch the adductor muscles of the hip

　　Action 1: Inner thigh of the foam roller!

　　1. The body posture is as follows, using prone, support with both elbows, one leg bends knees and lifts the hips, the roller is located on the inner side of the thigh!, and the other foot is straightened!

　　2. Then roll the foam roller back and forth to press!

　　3. Roll left to the base of the thigh, and roll right to the top of the knee! Lasts for 20 to 30 Second.

　　Action 2: Kneeling posture, stretch the inner thigh!

　　Adopting a single-leg kneeling posture, open the single leg like the side, then slide to the side, then flex the hip and sit back!

　　　Attention to transfer the center to the hip joint to feel the extension of the adductor muscle! Slowly open the hip joint!

　　Second step: Activation and activation of the hip abductor muscle group!

　　There are many ways to strengthen the hip abductor muscle group, and the very useful tool is the "ring-shaped elastic band (mini) Band)”, you can use the elastic band to cover the knee joint to perform hip abduction in sitting position, and you can also perform the elastic band sideways walking! To activate our hip abductor group (glutes medius)

　　　Be careful to fight the resistance of the elastic band to keep the knee always in the direction of the toes!

　　The third step: integration of the movement!

　　After the above steps, you can add squats to integrate the movement!

　　Here you recommend goblet squats and stay at the bottom of the movement! Do equal length stretching, which can effectively improve the softness of the hip joint.

　　The movement is very simple. Choose the weight of the weight, and then stay at the bottom of the squat, with the elbows on the medial femoral muscles on the inner side of the knees (Vastus) Medialis) Rest on. Use your elbow to push your knees outward to increase the strength to stretch the hip adductor. Then maintain a normal 10 breaths!

For people with limited hip abduction and squat knee valgus, it is recommended that you make this warm-up arrangement before squats to help you better squats!