< strong>Squats: A little trick lets you learn to sit back with your butt
Squats are considered a very important training action. The main reason is that this action is the most basic movement pattern of the human body. It is also one of the most powerful movements of the human body.
However, many people will have a problem when learning to squat in the gym. They will not use the hip joint effectively. When performing squats, the knee will move first, resulting in too much involvement of the front thigh!
I believe many people have heard that one of the key points of squats is to "sit your butt back". The purpose is to allow you to better use your hip joints (gluteal muscles) and avoid the knee-first movement!
But for some novices who are not skilled in movements, how should they learn the "sit back" movement?
Today I’m going to introduce you to a little trick to help you improve this situation!
Use elastic bands!
As shown below:
Use elastic bands to assist in squat training, purpose It allows you to modify the squatting action pattern and experience the feeling of sitting back with your hips without having to worry about your body falling backwards.
Remember!! The movement is dominated by the hip (Hip) first, and in this form. Squat can also allow beginners to achieve a relatively complete range of motion under stable conditions.
The following is the detailed action process:
First, Choose an elastic band with moderate resistance and fix the elastic band to a high point
Then tie the elastic band to your buttocks close to the back of your thigh
Start squatting: hip flexion Sit your butt back, and then squat down until your thighs are parallel to the ground or slightly lower, without leaning your trunk too far
Start hip extension and squat up, returning to the starting position!
< strong>Notes:
Do not lean your trunk too far forward when squatting, and keep your spine in a stable and neutral position at all times
Avoid sitting too far back, which will cause Your center of gravity is too far back and your toes are floating!