< strong>SquatsHipPower generation techniques: 2 tips for you to learn how to activate the hip joints
Squats are considered very The main reason for this important training movement is that this movement is the most basic movement pattern of the human body and is also one of the most powerful movements of the human body.
However, many people will have a problem when learning to squat in the gym. They will not use the hip joint effectively. When performing squats, the knee will move first, resulting in too much involvement of the front thigh!
One key to squatting is to sit back buttocks and learn how to use the gluteal muscles!
Today I will introduce to you two auxiliary exercises to help you improve this situation.!
1. Hold on to the rack
You can try to do squats when you start practicing , let your hands hold the support to perform squat training. The purpose is to allow you to modify the squat movement pattern and experience the feeling of sitting back with your hips without worrying about your body falling backward.
Remember!! The movement is dominated by the hip (Hip) first, and this form of Squat can also allow beginners to achieve a relatively complete range of motion in a stable situation.
2. Box Squat!
The box squat is a very classic squat variation. One advantage of the box squat is that it teaches you how to correctly activate the hip joint in the squat, making it easier for you. Use the strength of your buttocks to do squats and stand up, because you won't worry about your body tipping over if your center of gravity moves backward, and your attention will naturally be focused on your buttocks.
In addition, the box squat allows you to clearly know how deep you can squat, and it is highly safe and easier to master.
Operational Tips:
A. The height of the box is approximately when the thighs are lower than the knees when sitting down.
B. The distance between the box and your feet should not be too far, otherwise you will easily place your center of gravity too much on your butt. If you carry too much weight, it may cause you to roll backwards
Action process
Stand firmly with your feet slightly wider than shoulder width apart, with your toes pointed slightly outward.Keep your back straight, focus on your buttocks, and slowly sit down on your buttocks, trying to let your center of gravity fall evenly on the soles of your feet (or heels). While sitting down, your knees will slowly be pushed to the direction of your toes (in the same direction as your toes).
When your butt touches the box, stay for a moment and keep your whole body tight without relaxing, and prepare to use force to stand up.
As you stand up, focus on your hips (buttocks), then extend your hips and knees to stand up and return to the starting position!