Squats, widely regarded as one of the best exercises for the whole body, are often overlooked for proper posture and technique. When squatting, if the posture is not correct, it will not only cause the exercise to be less effective, but also may cause injury to some parts of the body. This article will provide an in-depth look at the correct posture of squats and their importance, as well as details the mistakes that are prone to occur when squatting and the possible injuries to the body.
1. The correct posture of the squat.
There are two main types of squats: freehand squats and weighted squats. Freehand squats are simpler, while weighted squats require weight on the back, such as dumbbells, barbells, etc. The correct squat position is as follows:
1.Standing: Feet shoulder-width apart or slightly wider than shoulders, with toes slightly outward. Keep your body straight and keep your breathing natural.
2.Squat: Slowly bend your knees until your thighs are parallel to the ground. Don't push your knees past your toes, keep your body straight, try to keep your back upright, and don't bend over or arch your back.
3.Hips: During the squat, the hips are moved backwards, not downwards. This effectively exercises the glute muscles while reducing the pressure on the knees.
4.Arms: For freehand squats, your hands can be at your sides or raised above your head. In the case of a weighted squat, the arms need to hang naturally and hold the weight.
5.Eyes: Keeping your eyes looking forward and looking a certain distance ahead helps keep your body balanced.
2. Mistakes and injuries that are prone to occur when squatting.
1.Knees over toes.
This is the most common mistake when squatting. Knee exceeding the toe will cause excessive pressure on the knee, which can easily lead to knee injury in the long run. The correct posture is to keep your knees in line with your toes.
2.Bend over or hunch your back.
Bending over or arching your back can cause excessive pressure on your back, which can easily lead to back pain and even injury. Keeping your back upright can effectively reduce the pressure on your back.
3.Push your hips forward.
When squatting, pushing your hips forward causes the weight to concentrate on your knees, increasing the pressure on your knees. The correct thing to do is to move the hips back.
4.Incorrect arm posture.
The arms act as a balancing role in the squat. If the arm posture is incorrect, it is easy to cause the body to lose balance and affect the effect of squats. The correct posture is to place your hands at your sides, or raise them above your head.
5.Squatting too fast.
Squatting too fast will cause the muscles to be unable to exert force in time, which can easily lead to joint injury. The correct thing to do is to squat slowly, maintaining a steady pace.
3. How to avoid injury when squatting.
1.Learn the correct squat position: Learn the correct position for the squat and adjust it as you work out until you become a habit.
2.Gradually increase the weight: When performing weighted squats, start with light weights and gradually increase the weight to allow your muscles to get used to it.
3.Strengthen your muscles: Strengthen your legs, hips, and back with other exercises like squats, deadlifts, etc.
4.Warm up: Before doing squats, do a good warm-up exercise to improve the temperature and elasticity of your muscles and reduce the risk of injury.
5.Maintain correct breathing: When squatting, maintain correct breathing and avoid holding your breath. Holding your breath can cause tension in your body and affect the effectiveness of squats.
In conclusion, the squat is a very good workout, but it requires attention to proper posture and technique. Avoid injuries when squatting, so as to better enjoy the exercise effect brought by squats. I hope that everyone can pay attention to the correct posture of squats during the exercise, exercise scientifically, and maintain a healthy body.
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