#半蹲和标准深蹲究竟区别在哪里. #半蹲和标准深蹲的主要区别体现在动作姿势, exercise effect, force point, applicable population and exercise goal. Here's a detailed comparison of these aspects:
1. Action posture
- Half squat: When performing a half squat, the position of the hip joint is slightly higher than the knee joint, and the angle between the thigh and the ground is about 30°~45°. This posture puts a relatively high amount of pressure on the knees.
- Standard squat: In a standard squat, the hip and knee joints are in the same position or the hip joints are slightly lower than the knee joints, and the thighs are level or slightly below level with the ground. This posture works the muscles of the lower limbs more comprehensively.
Second, the effect of exercise
- Half squat: The main exercise is the quadriceps muscles, which have a strong stimulating effect on the muscles on the front of the thighs. However, due to the high force on the knee, it can cause damage to the knee if the posture is not correct or if it is overtrained.
- Standard squat: In addition to exercising the quadriceps, it can also effectively exercise multiple muscle groups such as glutes maximus, gluteus medius, gluteus minimus, adductor majorus, biceps femoris, and calf muscles. Therefore, the standard squat is a more comprehensive exercise of the gluteal and leg muscles.
Third, the force point
- Half squat: Due to the high position of the knees, the stress points are mainly concentrated on the knees, which increases the burden on the knees.
- Standard squat: The points of force are relatively dispersed, mainly on the balls of the feet, which helps to reduce pressure on the knees while enhancing the stability of the lower limbs.
Fourth, the applicable population
- Half squat: Due to the relatively simple movement and easy to complete, it is suitable for beginners or people with weak knee strength. However, caution is required for people with knee injuries or knee instability.
- Standard squat: As one of the basic movements of the exercise, it is suitable for most people. However, standard squats should be avoided or cautioned if you have knee or back injuries or knee and hip and ankle injuries.
5. Exercise goals
- Half squat: The main goal is to build strength and endurance in the muscles of the front thigh.
- Standard Squat: Designed to improve overall lower body strength, stability, and coordination. With a comprehensive muscle workout, it helps to improve body posture, enhance athletic performance, and reduce the risk of injury.
In summary, there are significant differences between half squat and standard squat in terms of action posture, exercise effect, force point, applicable population and exercise goal. When choosing an exercise method, you should make a reasonable choice according to your own conditions, needs, and goals, and practice correctly under the guidance of professionals.