How do you lick the barbell and the barbell is as deep as possible?

For many fitness people, it is easy to play the barbell. But novices can't do it. When we practice the barbell, many people have doubts. Is the deeper the squatting, the better the effect?

The barbell , as the name suggests, is to squat down with the barbell and stand up again. As a classic practice of leg muscles, the barbell has an irreplaceable role in bodybuilding training. The main training is the front thigh muscles, and the exercise effect on the back of the thigh, calf, buttocks and lower back. This exercise can strengthen the strength of the lower limbs, improve the jumping power, and enhance the flexibility and balance of the body. It is an essential part of the training of many items such as martial arts, track and field, and football.

Many fitness enthusiasts believe that the barbell should be as deep as possible, and some people even pick up the size of the legs, in fact, this is wrong.

The deeper the barbell is, the better?

The squat is too deep, and in the case of a negative one, it is easy to cause injury. The reason is that the size of the legs is acute, the knee cruciate ligament will bear a huge pulling force, the bones are severely uneven, which can cause knee ligament strain, tendon strain, periosteal wear and other injuries; The upper body is tilted forward and the lower back cannot be kept straight, and the patients suffering from lumbar vertebrae, disc herniation, lumbar muscle strain and the like are caused.

The correct way is: raise your chest and look straight up; keep your back straight, slowly squat until your thighs are parallel to the ground, pay attention to the knees never exceed the toes; then restore to the knees straight. Keeping in mind the above points, you can protect your knees and waist while avoiding sports injuries while strengthening your strength.

In addition, the squat barbell has some alternative actions, such as dumbbell lifting, lunge squatting, sitting squatting, leg lifting, etc., all belong to the movement of the knee and hip joints. These movements can improve the curve of the thighs and buttocks, and it is recommended that female bodybuilders try more. But be aware that when practicing these exercises, the joints cannot be "folded" excessively.