Save the lower body! Learn to squat properly using a chair or wall

The fundamental skill of exercise lies in the body itself, especially the construction of basic physical fitness (cardiopulmonary capacity, muscle strength, muscle endurance, flexibility), core and hip capabilities. Therefore, practicing real kung fu is more important than putting on combat clothes. It is the most important essence and ability of your fitness exercise.

The importance of body functionality and the hips and core to exercise must be remembered, especially for beginners. Running well requires a strong core and hips, maintaining good support and power, and a certain degree of balanced body functionality, such as flexibility in both legs. Losing weight requires lower body exercises because the lower body can provide a lot of exercise and consume more calories in one exercise, and to do lower body exercises well, the buttocks are needed.

1. Functionality refers to strengthening through more functional and whole-body movement training, making the body training closer to daily life, at least with basic strength, endurance, balance and coordination, safe exercise and health.

2. The core covers a wide range, so you can train your core while standing, sitting, lying down, leaning sideways, or slanting. You can even train it together with other parts of your body or include it in other training programs to get more diverse core strengthening. If you only train local abdominal muscles, it is not considered a complete core training.

3. The buttocks are a very important part that is needed in daily activities and can help with athletic performance and results. So in addition to thinking about what equipment or shoes and clothes to buy, you should also think hard about improving your hip capabilities, building hip advantages, and establishing good hip mobility and stability!

So just from these three key points, you can learn a lot and it takes a lot of time. This is why the coach can teach you a lot of things. In addition to equipment and body shape, the foundation is developed from these three. Equipment is for use, not just learning how to operate it. Body shape is not for show, you really have to start practicing hard.

The most common question is: How to do squats?

I feel uncomfortable after squatting, I am afraid of getting fatter after squatting, will squatting a few times be effective?

When these problems occur, you can first return to:

What is the method and purpose of squatting? How to squat well? Besides squats, what else can you do for your lower body?

Everyone has different opinions and approaches on how to do it. The advantage and activation of the hips does not depend on shoes or pants, but on movement training. For example, I would recommend learning the deadlift before the squat, and the deadlift may require a lot of processing, such as:

Flexibility of the back of the legs, strength and control of the spinal muscles, movement coordination exercises, initiation of hip movements, single-leg and double-leg movement exercises, weight-bearing exercises, etc.; then, with the advantage of the hips, a lot of work needs to be done when it comes to squats, such as whether the hip flexion is too tight, whether the ankle joint range of motion is sufficient, strengthening the shoulder joint range of motion, and the participation of some upper limb strength after weight-bearing. Furthermore, it may not be possible to achieve all of these in one class, so progress requires continuous training and even more independent practice.

This time we'll use a chair and a wall to practice your hip squats.

1. Deadlift

Romanian Deadlift (RDL) Requirements

Drive the hips backward, and other parts will be driven along with it, keep the upper torso straight, the calves perpendicular to the ground, and the knees slightly bent. This is a hip-dominated movement, and the hips and hamstrings are used more. Different flexibility of the hamstrings directly affects deadlift performance. If the hamstrings are not flexible enough, stretching and fascia massage are needed to improve the flexibility of the leg muscles.

It will be stronger if you stand close to the wall and push your hips against it, or if you stand a little further away from the wall and push your hips back with your hands straight. Choose a distance that is almost touching the wall but not quite, and try to get your hips or hands closer to induce movement.

Switching from two feet to one foot is a great way to increase the difficulty and load without adding weight. The single-leg movements are the same as those for double-leg movements, but single-leg movements require better balance and stability, as well as more strength. You can place one foot on a chair to familiarize yourself with the movements. Once your ability improves, you can try not to rely on the chair and even make more changes and add some weight.

Pay attention to the angle of your calves and hips in relation to your torso, and the feeling in your buttocks and back of your legs.

2. Squat

Squat Requirements

1. The basic squat is intended to be in the shape of a number 4, with the thighs parallel to the ground, the torso and calves parallel, the heels kept on the ground, the calves kept parallel to each other, the knees stable and not squeezed inward, and the hip-dominant starting movement.

2. The two-handed overhead squat test requires you to squat with your hands straight, while maintaining the above requirements and keeping your arms next to your ears.

1. The FMS functional movement screening squat test requires holding the pole overhead, with hands straight to hold the pole over the soles of the feet, and the hips being able to squat to just below horizontal.

Heel lift

It's okay if your knees go beyond your toes during squats, as everyone's femur length is different. What you need to pay attention to is the hip advantage during the movement. If your heels cannot touch the ground due to ankle joint limitations, you can slightly raise your heels to meet the requirements.

3. Schematic diagram of relaxing soft tissue (muscles and fascia in this case)

Front of thigh

Calf and chest

By addressing some of the tightness, you may be able to improve your squat form toward a more standard position.

For example, the front of the thigh and hip flexion area, the fascia of the calf is relaxed to improve the range of motion of the ankle joint, and the area around the shoulder joint is relaxed: such as the pectoralis major and latissimus dorsi, to improve the posture of the arm raised in the overhead squat (the back area is large, so you can press carefully at different angles)

Each person's condition is different and may require treatment of different parts or more treatments.

4. Weighted Squat

Once you have no problems with the basic squat movements, you can start loading weights. First learn to squat with weight in front of the neck, then learn to squat with weight behind the neck. Learn the correct angle of your upper body to avoid bending your upper body too low when carrying weight, which will increase the pressure on your waist.

Carrying weight in front of you can help prevent your body from falling forward too much. Because of the weight in front, it is easier for your body to naturally straighten your chest. You can also do the exercise close to a wall. In order to avoid hitting the wall, it is easier for your body to squat in the correct posture.

5. Jump Squat

Jump squats are a type of plyometric exercise that involves repeated, rapid squats and jumps. If the weight of the weighted squat reaches 1.5 times your body weight or you can do at least 5 standard squats in 5 seconds, it means that your muscle strength and reaction speed have met the requirements. Only then can you do enhanced training, and ensure that your hips have an advantage to avoid joint burden caused by jumping. You can test your muscle strength yourself.

Deadlift is a pulling movement, and squat is a pushing movement. When I observe a person's athletic ability, I don't look at his physique and strength. To a certain extent, I look at whether his hips are sharp.

It is not easy for many people to practice hip exercises. To learn these basics, in addition to physical strength, what is actually needed is concentration and brainpower. Sports do not only require well-developed limbs, but also require both limbs and brain to be smart and flexible.

Of course, the above are just some examples. Every mature coach has his or her own opinions and ideas, and uses different methods and approaches to guide and train students. There is no best way. Each one is a good method, depending on who it is suitable for. As long as there is positive help, it is feasible, but the important thing is that you yourself must work hard and be attentive.

I am speaking very subjectively. There is no weight loss course in the world, and there is no course that will make you super strong by taking it. Unless you take coaching classes every day and your diet is monitored every day. So you usually have to rely on yourself, your own exercise and diet control, and the coach is your accelerator. Otherwise, I can only turn into a Super Saiyan and accompany you to find the Dragon Balls to make a wish.

Therefore, in addition to caring about how many certificates the coach has, you can care more about whether he has the idea to give you a training system to practice progress. Then as long as you practice hard, you will improve. We can squat and jump at will, but it is not certain whether we can squat or jump well. The skills the coach teaches you are to make your body function good, your core strong, your hips good, so you can squat and jump well. If you want to be even better in the future, you will find a way to achieve it.

In my opinion, every professional, experienced, thoughtful and opinionated coach is a monster with eighteen martial arts, and you are the monster's child. You can learn and progress from each other.

This article comes from: Muscle Mom Blog

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