The correct posture for weight-bearing squats The benefits of weight-bearing squats

For squats, I believe everyone knows that squats are one of the most common exercises, and squats are also one of the simple exercises. In squats, there are also weight-bearing squats. I believe many people don’t know the correct posture of weight-bearing squats. So, what are the correct postures of weight-bearing squats? What are the benefits of weight-bearing squats? Let’s learn about weight-bearing squats together!

The key points of weight-bearing squats

1. Before starting, keep the two flat chairs on the shoulders. Place it at the same distance. Stand on a flat chair and wrap the weight belt around your waist. The weight of the weight belt 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 and extend 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 directly in front. Continue to descend until the angle between your thighs and your calves. Slightly less than 90 degrees (at this time the thigh is 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 the knees should be in a straight line with the toes, perpendicular to the ground. If your knees exceed this imaginary line (that is, both knees exceed the toes), then you have put too much pressure on the knees, and the exercises of this exercise are not standard.

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

The benefits of weight-bearing squats

1. Improve the strength of the whole body

People call the "king of strength training" of squats. It is very simple. The most large muscle groups are used in squats. If you consider the support, almost all skeletal muscles are involved in exerting force. Scientists have measured the work of many movements, and used the same weight. The weight of the squat can be used more than the hard pull. , much more than bench press. Therefore, the effect of squats on the growth of whole body strength is much higher than other movements.

2. Growing whole body muscles

Squats are a double joint compound movement, and the human body secretes the most growth hormones during squats. Therefore, heavy squats can not only promote the growth of leg muscles, but also promote the growth of whole body muscles. In addition, doing more work in squats, compared with other movements, not only increases the muscle circumference, but also increases the muscle density. It is to make the muscles feel more powerful.

3. Improve explosive power

Brilling power is to burst out the ability to make the greatest strength as much as possible in the shortest time. The key points of explosive power training are to exert force quickly, to exercise as much force as possible as possible and to have good nerve regulation ability. High-weight squats meet all four conditions above, especially the last point, which makes many practitioners feel that squat training is particularly tiring, but it is this feeling that exercises good nerve regulation ability. Squats are the first choice for explosive training.

4. Improve bounce strength

There are many methods for bounce training. If you don’t have strength, you can practice bounce completely with bounce, which is also feasible within a certain stage. However, to achieve strong bounce strength, you must practice squats. Squats are fully practicing quadriceps, biceps, hips and calf strength required for bounce strength, and the efficiency is higher than pure bounce exercises. Therefore, it is a must-practice movement for professional track and field, basketball, and volleyball players.    　5. Strengthening cardiopulmonary function

Generally speaking, anaerobic training does not have much effect on cardiopulmonary function. However, squats are recognized as cardiopulmonary action. There will be shortness of breath, panting, and even dizziness when practicing squats, which are not seen during deadlift bench presses. This is not a bad thing. With gradual exercise, cardiopulmonary function will also be strengthened. Of course, improving the cardiopulmonary action mainly depends on aerobicity.

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