Most people's first reaction after doing squats is sore legs or thick legs, not hips. What is the reason?
First of all, let's determine why we should practice ass:
1. Hip is a sign of sexiness, regardless of gender.
2. Keeping your hips straight can make your legs look longer.
3. Relieve back pain and knee pain.
Only when the hips are upturned can the fat in the abdomen be reduced.
5. From the perspective of geomantic omen-gathering wealth.
6. For officials, it directly affects their official career.
7. Women in pear shape tend to be cunning.
So, why can't you practice your hips well or is it not easy?
1. sedentary
Long-term sedentary, resulting in tight buttocks, especially the upper buttocks; The front of the thigh has also become too tight. The human body will have the habit of taking the lead in mobilizing muscles in tense parts. In a sedentary state, the waist, the front thigh and the upper part of the buttocks are very tense, so it is impossible to find the feeling of the buttocks well from the squatting posture. Most people have leg pain rather than ass pain. The heavier you do, the greater the pressure on the front side of your leg.
2. Main weaknesses
Because people spend less time walking and exercising, many people's arch strength decreases. You will ask, what is the use of arches? Simply put, the arch of the foot is used to support the human body. Anatomically speaking, the arch of the foot connects the deep muscles of the hip, that is, the stabilizing muscles of the hip. When your big toe presses down, the deep muscles in your hips can exert force.
3. The order of muscle recruitment is wrong
Because the amount of exercise is too small, many people will not exert their strength correctly.
4. Joint activities
In the process of observing squats, we found that many people did not bend their knees and hips at the same time during squats. 80% people bend their knees first, and then move their hips and knees first. They must first mobilize the muscles of their thighs, not their hips. So the legs are thick, not the hips.
Step 5 bend and straighten your waist
This is the most terrible thing. Our normal waist is bent forward. But because everyone is sedentary, the waist arches backwards. It leads to the accumulation of fat on both sides of the abdomen, and it is difficult to exercise the upper part of the buttocks.
6. rib eversion
This is the most easily overlooked problem, rib eversion is not taken seriously, even among Pilates coaches who pay great attention to posture, only 10% will pay attention to rib sinking. As we all know, when squatting, the rib eversion will directly exert force on the waist, not the buttocks.
look up
When I used to practice bodybuilding, my companions often said that I would look up if I couldn't get up. Sure enough, you can get up, but when you look up, you use the strength of your waist, because the neck muscles and waist muscles are connected. When we look up, our waists tighten. So although I got up, I practiced the muscles of my waist, not my hips.
8. Knee buckle or open
When doing squats, women are used to knee buckles; Men are used to doing exercises with their knees open. This way, the strength is concentrated on the legs, not the hips.
9. When squatting, the falling speed is too fast
Hip training is very important and should be carried out when squatting slowly. However, people pay attention to it instead of slowly controlling the decline in training, thus losing the functional exercise of eccentric contraction of gluteus maximus.
Correct squats will train beautiful and sexy hips. We don't win by weight and times, but by the quality of our actions.