Lunge squat, also known as lunge, is the best fitness action to exercise the lower limbs, which can not only fully stimulate the hip and leg muscle groups, but also improve the sports performance when running and jumping.
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The action is good, but unfortunately many people can't do it. I want to build a buttocks with the buttock muscles, but the front of the thigh is so sore that I can't do it, but the gluteal muscles don't feel it. Or when the knee is flexed, there is a lot of pressure on the front side of the knee, and the knee joint is tense, squeezed, and painful, and it is impossible to hold on. I want to toe and knees in the same direction, but I can't stand steadily.
These problems are caused by poor force transmission in the lower limbs. It is to use the knee joint as a fulcrum to bear the "force". The knee transmits force, not endurance. Two or three times more than one's own body weight, pressing on the knee joint, the fragile soft tissues are difficult to bear.
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In addition, foot and hip function sound training is effective and safe, but now people generally have foot and ankle toe function regression, foot stiffness and weakness, inability to control the toes, arch collapse, toe deformation (thumb valgus), etc., the feet are the "foundation", the foundation has problems, and the movement will inevitably be affected.
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There are also habits such as sitting for a long time and poor posture, which lead to the deviation and deformation of the pelvis (anterior and posterior, pubic symphysis opening, etc.), the function, angle and flexibility of the hip joints on both sides are different, and the occlusion between the femoral head and the acetabular fossa becomes poor, etc., all affect the movement mode of the lower limbs and the conduction of force, and the force from the feet cannot act on the pelvis and hip, but can only be concentrated in the knee joint and thigh.
These are the root causes why practicing lunge squats does not achieve its purpose.
Therefore, the solution to the functional problems caused by structural deviation cannot be solved only by loosening the ligaments around the patella and relaxing and stretching the quadriceps muscles of the thigh.
It is necessary to restore and strengthen the motor function of the foot and hip, correct the arrangement of the bones and joints of the lower limbs, so that the force can be smoothly transmitted between the foot and hip, and act on the pelvis and hip, so that the burden on the thigh becomes smaller and the muscles are relaxed; The force is not concentrated in the knee joint, the knee joint is just a "bridge", so there is no pressure.
Recommended actions
Hook toe lift series.
Restore the motor function of the toes and the elasticity of the plantar of the foot, strengthen the extension and stretching of the toes, and gradually return the misaligned joints by changing the position of the force.
Order word kneeling series.
Extend the soles of the feet by fully folding the toe joints. Establish toe support and grip in a weight-bearing position, and improve the ability of plantar tendons and plantar fascia.
During the lift, the knee is looking towards the ceiling, the heel is pushed forward, the buttocks are naturally attached to the heel, the waist and abdomen, ankles, and toes are more powerful, and the connection from the foot to the hip is more complete.
Lying frog series.
Open stiff hips, groin, stiff inner thighs. During the back and forth rocking, the pelvis returns to a relatively neutral position from a backward and backward tilt position.
Improve hip subluxation and pelvic collapse, and help the hip joint return to normal position.
Crotch series.
Through the multi-angle movement of the femur in the acetabulum, the muscles and fascia in the abdominal cavity are revitalized and loosened, and the elasticity is enhanced.
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