Those who are familiar with the structure of the human body know that in sports muscles, there is a muscle called skeletal muscle, which is composed of slow muscle fibres and fast muscle fibres, where the slow muscle fibres can help trainers to improve their sports endurance, for example: The long-distance running exercise carried out by runners, plays a major role in the slow muscle fibres; while the fast muscle fibres are the main source of improving the explosive power of sports running, the explosive power of sprinting that we are talking about today, is the explosive power of sprinting that we are talking about today is achieved by improving the strength of the fast muscles. The best classic movement to improve the strength of the lower limb muscles is not the deep squat.
A. The benefits of squatting for sprinting explosive exercise
The people who know deep squatting action are clear, deep squatting is an anaerobic exercise classic action, it is aimed at the exercise muscle not only has the thighs quadriceps and hip muscles, and in the exercise can raise more muscle groups involved in it, to achieve the whole body muscle exercise, especially in the time of weight, in order to achieve the exercise purpose, need the whole body bone support to complete the training, it can not only improve the bone strength, but also can grow muscle circumference. It not only improves skeletal strength, but also grows muscle circumference and makes muscles more powerful, so sprinting explosive power will also be improved with it.
How to improve sprinting explosiveness with fast squats
The first action: Dumbbell sumo squat
The dumbbell squat can stimulate the biceps femoris and gluteus maximus more comprehensively, this action is easy to find the sense of biceps femoris tearing as well as the feeling of gluteus force, if the dumbbell with the action of the sumo squat more effective, the stimulation of the muscle will be stronger, muscle strength will become multiplied, then the improvement of sprint explosive power will also be natural.
Movement two: Dumbbell front raise deep squat
This movement is based on the deep squat, holding a dumbbell with both hands in front of the thighs, when the body squatting a certain height, then hands will be the barbell forward as high as the shoulders, the hips have a strong sense of contraction, hold the action for a few seconds, then restore back to the original point, the entire action to maintain body balance, maximum contraction of leg muscles.
Action three: Barbell front push squat
In the deep squat action based on the hands holding the dumbbell in front of the chest, when the body squatting to a certain height, hands forward parallel forward push, but the body to maintain a deep squatting position, which will extend the contraction of the leg muscles, better strengthen the lower limb muscle stimulation, the perfect completion of this action, inseparable from the stability of the core muscle groups, so as to improve the exercise effect.
Cautions
1, when the inner thigh muscles are overly tense or the inner thigh muscles are stronger than the outer, the knees will buckle inside, which will easily increase the pressure on the knees, and after a long period of exercise, the knees will be injured, so the correct practice is to ensure that the knees and toes are in the same direction when squatting.
2, hip muscle strength is insufficient, the trainer needs to lean forward to rely on the leg muscles in order to power, the ankle joint range of motion is limited, is also the cause of the body leaning forward two, so want to do a good deep squat movement, these aspects should try to make up.
Often exercise deep squat, not only to bring us running benefits, but also to make the core muscle groups become more stable, can make our running safer, while in the future strength exercise, reduce the chances of sports injuries, it is recommended that friends master the standard movement of deep squat, regardless of fast deep squat or slow deep squat, trainers should do the movement standard, so that the role of deep squat can be maximized.