In the field of fitness, squat, hard pull and bench press is known as the 3 kings of strength, in the end who is the best, until now there is not a definitive verification, but if the action is done wrong, will affect the health of the body. Today, i summarized a few deep squat wrong action, to help health friends in the action training to bring attention to see if they have committed the following action to correct, do not wait for the action practice, and then correct it is very difficult! According to the order of action, the following action of deep squatting big inventory.
Mistake one: The lack of stability of the body's standing position
This point we discuss from 3 points, some partners of the body structure decision, for example, some health friends born is high and low shoulders, walking will appear left and right swaying body habits, so that the force is out of balance, resulting in physical instability; and our muscle strength is poor, resulting in the core muscle group strength is reduced, which is also caused by the body out of balance another reason; the last one is that we choose in training equipment, especially our shoes, sometimes buy too big or too small, so that the body occurs left and right sway, or obstruct the blood flow in the body, will cause the lack of stability of the body.
Usually we have to enhance muscle coordination training in training, strengthen the strength of the core muscle groups, buy shoes suitable for deep squat training, strengthen the practice on hard points of the ground, and focus highly during the training process.
Mistake two: Lift the barbell when the spirit is not excited, no enthusiasm
We all know that in the training of the deep squat, the stability of the body determines the effect of the entire exercise. If we are not in the spirit of training, distracted, it will make us bear the weight of the invisible increase, from the heart feel that the weight increased a lot, so that the damage caused to the body is not only external, well including the internal.
So in the deep squat training, we have to lift the chest, tighten the waist, abdominal muscles, focus on attention while keeping the barbell back squeeze shoulder blades, tense the back to keep the body stable.
Mistake three: The body is placed on the oblique muscle, left and right asymmetry
In our training, the bodybuilders pay more attention to the up and down movement of the barbell, but often neglect not to do too much about the position of the barbell placed on the oblique muscle, sometimes the details determine success or failure, which results in the weight of the left and right is not as large, which will make the oblique muscle unevenly stressed, resulting in the appearance of high and low shoulder problems, which can seriously bring harm to the body.
So before the exercise, pay attention to the position of the grip barbell, to ensure that the left and right weight to balance.
Mistake four: Habitual lifting of the heel
In the process of squatting, some health friends will be under the action of squatting force, habitually lift the heel, which will make the knee and lumbar spine under increased pressure, resulting in the risk of injury, while reducing the degree of stimulation of the hamstrings on the back side of the calf, reducing its contraction force, resulting in a significant decline in the exercise effect, so in the squat to the lowest point, to the full foot of both feet on the ground, so that the center of gravity falls on the feet of the position of the center of the feet. This is more stable body, so that the exercise results are improved.
Mistake 5: Knee hyperextension or internal buckling
In the deep squat training, we in the training essentials, often emphasize the knees and toes in the same direction, can not exceed the toes or knees inward buckle, otherwise it will make the knees to withstand the impact of the squat to enhance the knee injury, while with the knees forward hyperextension, resulting in the back spine offset the neutral position, resulting in the risk of lumbar spine injury, reducing the participation of the hip, so when we do the full squat in the process. When it is not possible to increase the squat amplitude by moving the knees, we stretch our hips to increase the amplitude of the body down the squat.
The above 5 mistakes, the fitness friends must remember, never to make the same mistakes.