Who is she? Beauty identifies drunk...
Weight-bearing squat is one of the most conventional lower limb training methods, aiming to improve the muscle strength and explosive strength of the human lower limbs. Because there are many muscle groups involved in squats, it is an indicator for increasing overall muscle mass and basal metabolic rate. Volleyball players who pay attention to waist and leg strength, in order to improve their bouncing ability, these trainings are indispensable. In general, weight-bearing squats are divided into several different squats, namely shallow squats, semi-squats, squats, and full squats. Four squats, corresponding to exercise different muscles. The beautiful woman in the picture above is doing weight-bearing half-squat training. Many people see Zheng Yixin as Zheng Yixin, but in fact, they are not. Volleyball players bear weight, much stronger than this. This is a beautiful actress performing sculpting training, squatting lightly. That barbell pole is only 20 kilograms.
Zheng Yixin: Take off my wartime robes and wear my old clothes!
In the first picture, she is Chen Sisi, the former head of the Rocket Army's Cultural and Labor Corps, who has changed careers. What is really is "taking off my wartime robes and putting on my old clothes." Some people see it as the national hand of Zhangzhou, the beautiful zheng Yixin. Chen Sisi practiced a light weight and half squat, emphasizing the chest and buttocks, strengthening the convexity and backward upturnage, and the movement was in place. The training goal is correct, and the effect is doubled with half the effort. If you don't have a concept of these four squats, then popularize them. Shallow squat: The hip joint is significantly higher than the knee joint. Half-squat: Thighs are angled above knee level. Squat: Thighs at a knee-level angle. Full squat: Greater amplitude than squat, squat to the end, reaching personal limits. The squat maximizes in the end is the full squat, which is the deepest angle of the squat.
Chen Yaqiong: At that time, I practiced a lot, and the speed of the bullet was fast!
The difference between different squat methods in posture and training roles is different, which squat method is good in the end? Shallow squatting, it can be understood that when warming up, the stimulation is not great. Half-squat, isolated training quadriceps, gluteus major muscles are mainly determined by the angle of the hip extension. Therefore, the half-squat is slightly irritating to the gluteus major muscles. Squat is a more familiar squat method, which stimulates the arm muscles significantly, and is known as the "king of movements". Squat and full squat, the movement is similar and different. Half a century ago, the old women's volleyball team had a lot of strength to carry weights and squats, practiced more, and the strength bounced and grew fast, but sports injuries also followed. Therefore, now also practice, but must be strictly controlled, exercise intensity and time, vary from person to person, scientific operation.
Li Yingying: Extreme weight-bearing squat, protection must be stable!
This shows the status of squats in fitness and professional training. For fitness sculpting, no squats and no hips. For increasing the strength of the legs and hips to facilitate bounce, the squat must be strictly controlled. This is undoubtedly a contradiction and a dilemma reasoning. Full squats have a greater effect on hip stimulation, and the deeper the squat, the greater the extension of the gluteus major muscles. Moreover, full squat requires more core strength, and various pressures follow from the hip joint, ankle joint, knee joint and lumbar intervertebral disc. In actual squat practice, some people emphasize that squat knees are not tiptoes. In fact, in the squat practice, as long as the direction of the knee and the tiptoe is the same, the entire foot is on the ground, the center of gravity falls on the middle of the foot, find the feeling of hip and leg power, do not care about the relative position of the knee and the tiptoe.

Zheng Yixin: After training, relax and give strength!
In the volleyball training world, there is an old saying: "Weight-bearing squat data plus 100-meter sprint data, that is, bouncing force such as force acceleration". In other words, people with strong weight squats and fast speeds of 100 meters must have strong bouncing power. Therefore, in training, it is necessary to maintain the correct posture, and squat to the end if you can squat to the end, and you do not have to limit the amplitude of squating. Standardize the movements, so that the muscles can be shrunk from the longest to the shortest, so that the joint movement can be fully displayed. The Chinese volleyball player with the highest net jump is Chen Yahui of the Fujian women's volleyball team. She was born in 1960 in Longhai District, Zhangzhou, and is only 1.69 meters tall. She reached a height of 3.15 meters and jumped 97 centimeters. Chen Yahui has been practicing athletics since childhood, with great lower limb strength and fast 100-meter sprint, so the bouncing force is superior.