This article is for all fitness enthusiasts
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The barbell squat is a typical "vertical hip extension" action – the weight rests above the spine, and the movement process is the process of overcoming vertical resistance. So because of this structure, you can completely stretch the target muscle during the "squat" part of the squat; In the "stand up" part of the squat, you can't and shouldn't completely shorten the target muscle.
For example, some girls, pushing the hip forward at the highest point of the squat is an unnecessary horizontal activity. Unsightly and unsafe.
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●The resistance of the squat is vertically down the spine, so you push your hip forward and do not allow the muscles to directly fight the resistance. This is as ineffective as the weightless empty squat top hip. The difference is that when you carry weight, you will cause additional safety risks.
●Each backward tilt of the parietal hip pelvis is accompanied by a rounding of the lower back. If you were born with a weak lumbar spine, it is a bad idea to carry a round back with weights on a regular basis.
●Also, if you are doing a low pole position squat (the barbell is in the middle of the trapezius muscle), the moment you top your hip, the weight pressure will all be transferred to your "wrist-elbow-shoulder". Causes tendon strains or even ruptures.
●The correct concept of squat is to pursue complete centrifugal contraction, but not complete centripetal contraction. The squat keeps the lower back slightly arched throughout the squat and the hip angle remains unchanged at all times. Repeatedly experiencing the complete stretch of the target muscle at the lowest point of the movement is the focus.
●The missing peak contraction of squats can be compensated for with horizontal hip extensions (eg, buttock pushes), as well as hip swings with various hip swings. If girls want to maximize the development of their buttocks, they need to take into account a variety of different types of movements.