How to Perfect Your Squat

byShana Verstegen
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How to Perfect Your Squat

出于许多原因,蹲是基础运动。下蹲are the standard movement for developing lower body strength and power. They help us maintain the strength and mobility to sit down and stand up, get in and out of our car and get down on the floor with our children and grandchildren. And, for many, the aesthetic benefits squats provide our backsides is reason enough to drop it low.

It’s important, however, to perform the squat correctly, or you risk more than you’re benefiting. There are three things to think about during a squat:

  1. Sit back.下蹲期间最常见的断层之一是降低身体并向前伸出膝盖,而不是向后按臀部,就好像您坐在椅子上一样。当您这样做时,您会接合臀部并减轻膝盖的压力。如果这对您来说是一个挑战,请练习坐在椅子或长凳上,然后站起来。握住酒吧或TRX悬架培训师也可以减轻对坐着的恐惧。
  2. 将地板分开。Another common squatting fault is letting your knees cave in, known as a valgus knee collapse. This is a result of the glutes and hips not being engaged. To fire up your backside and make sure your knees are lined up over your middle toes, try “spreading the floor apart” with your feet as you stand.
  3. Master the move before you load it.蹲是一个非常技术上的运动,需要臀部,膝盖和脚踝的核心力量,身体意识和动机。在添加杠铃或哑铃之前,请确保在移动体重时检查表格。

THE WORKOUT

The workout below improves your squat by strengthening the muscles needed to perform the movement. You can work this into your regular exercise routine one or two times per week. Perform 2 sets of 10 reps of each exercise, with a 30–60 second rest between sets.

TRX腿筋卷发

从TRX腿筋卷发开始您的蹲式锻炼,以教您的大脑应该移动的地方(臀部,膝盖和脚踝),以及如何在蹲下时激活身体的背面。

The Move:将TRX带调整为中线长度。坐在面对锚点的地面上,将高跟鞋放入脚摇篮中。双腿伸直,躺在你的背上,高跟鞋在摇篮中支撑着。同时将脚趾向后拉,将臀部从地面上抬起。将高跟鞋拖向背面,同时将臀部远离地面。将臀部挤压在运动顶部,然后将双腿伸直。如果需要较低的强度,则可以将臀部放在地板上完成此练习。

TRX SQUAT

现在,您知道下蹲在地面位置上的感觉,让我们采取相同的运动机制并将其移至架子上。TRX允许您通过稍微卸下体重来最大化下蹲运动范围。对于初学者来说,这是掌握这一举动的理想方法,经验丰富的举重者可以在真实事物之前使用它来进行热身和提高机动性。

The Move:Adjust your TRX straps to mid-length. Stand facing the anchor point and hold the handles in front of you with your elbows slightly bent. Sink your hips straight down and back, and avoid “falling backward” onto the straps. Lower as far as possible or until your thighs are parallel with the floor. Return to a stand by pressing your feet into the floor and pushing your hips forward to a neutral position.

盒蹲

在盒子上蹲下,有助于舒适地向后压下臀部,而不是向前拖动膝盖。盒子越低,挑战就越大。

The Move:Stand 6–12 inches in front of a bench, chair or plyo box. While keeping your weight firmly into the floor through your feet, sink your hips down and back. Gently tap the box with your glutes, then return to a stand by pressing your feet into the floor.

GOBLET SQUAT

By holding the weight on the front side of your body, the counterbalance created allows you to move deeper into your squat while feeling more confident. This is a perfect way to begin adding load to your squats.

The Move:将较重的哑铃或壶铃放在胸前。您的脚应该比肩膀宽度宽一点,脚趾略微伸出来。将臀部放下,同时保持胸部,并伸向向后和向后伸出。按下脚进入地板以返回看台。假装您正在用脚将地板分开,并在恢复起始位置时接合臀部。

杠铃后蹲

现在您已经完成了所有准备工作,应该准备好进行全载的蹲式运动。

The Move:将杠铃放在脖子下方,以便将其放在肩膀的“柔软”部分上。双脚比肩膀宽度略宽,将臀部向下和向后放,使您的背部和胫骨彼此平行。选择一个具有挑战性和安全的深度。接合臀部,将脚压入地板上以返回看台。

下蹲跳

This move isn’t just for raising your heart rate. By adding speed and explosiveness to the squat, you can dramatically increase the challenge and intensity.

The Move:Begin with your feet slightly wider than shoulder-width apart. Drive your arms back, and sink your hips down and back. Simultaneously press your feet into the floor, drive your arms up and jump off the ground. As you land, immediately absorb the landing by bending at the knees, hips and ankles upon impact, ending up back in the squat position.

单腿盒蹲

Transitioning the squat from bilateral to unilateral (from two legs to one) is a big challenge in both load and coordination. To ease into this transition, begin with a higher box and then progress lower as you are able to maintain proper form.

单腿盒蹲

The Move:Stand about 12 inches from a box, bench or step and face away from it. Shift your weight to your right foot and hover your left foot slightly above the floor in front of you. Sink your hips down and back until you tap the bench with your glutes. Engage your glutes and press your right foot into the ground to return to a stand. If possible, try to complete this move without stopping to “sit” on the bench. Ensure your right knee tracks directly over your middle toes on your right foot. After 10 reps, repeat on the other side.

有关更多健身灵感,请查看“万博彩票下载苹果Workout Routines” in the app to discover and log a wide variety of routines by performance specialists. Or build your own routine with exercises that fit your goals.

关于作者

Shana Verstegen

莎娜是TRX和美国运动硕士教练和六届世界冠军伐木工人运动员的理事会。她拥有威斯康星大学麦迪逊分校的运动能力学学位 - 通过ACE,NASM和NFPT是一名认证的私人教练。她是一位精力充沛且风度翩翩的演讲者,还是美国亨廷顿疾病协会的国家发言人。

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