< strong>The center of gravity and knee movements during squats
The squat is called the King of exercise. In many types of physical training, the squat is important. One ring. It can help you build strong strength, develop muscles and coordination throughout the body. Whether you are an athlete or an ordinary fitness enthusiast, squats are inseparable!
However, although squatting is good, it only requires you to master good squatting skills. Unfortunately, many people do not. Today I want to talk to you about the center of gravity and knee movements during squats< /p>
In addition to the common tendency of the center of gravity to be too much on the forefoot and the heel to float when squatting, another very common but rarely noticed problem is to sit back too much and the center of gravity is too much on the heel. , even let the toes float
This will make it difficult for the quadriceps to participate in the movement at the bottom of the squat (the knee joint is not pushed forward naturally), and is also the reason why it is difficult for you to squat deep enough. , because you will increase the length of your hamstrings, which will also cause some balance and stability issues.
At the same time, such a posture will cause your trunk to lean too far forward, the movement trajectory is away from the center of the barbell, and the pressure on your back is too high!
Reasons for this:
Most coaches may not be able to move their hips when teaching squats.Joints, so I would say to sit back butts, but if the correction is excessive, the center of gravity will shift too much toward the heels.
After all, the squat is an action that requires the hips and knees to move at the same time. We also don’t want people who are just learning the movement to push their butt back when squatting, and then push their knees forward when they reach the bottom.
The ideal situation is that the two joints can move together in balance. (Picture on the right)
The starting sequence is to bend your hips and sit back while squatting with your knees bent! (Don’t lock your knees) and keep engaging your core muscles to keep your torso straight throughout! When standing up, extend your hips and knees at the same time, and push the weight up in a straight line
Maintain the center of gravity line The center of the sole of the foot is in a vertical line with the weight-bearing point!
When squatting and rising, rise straight along the center of gravity line to avoid the movement of the center of gravity to disperse the force and generate lateral or lateral moments. In addition to exerting effort, there is also the risk of injury!
Finally, to summarize, when learning to squat, the center of gravity is very important. When the center of gravity is placed in the right position, in order to maintain the correct center of gravity, the body will be arranged in the correct position. When the body is arranged In the right position, the muscles that need to be exerted will naturally come to work.