One of the most common mistakes in this movement is to squat too deep - some fitness enthusiasts even squat until their upper and lower legs touch each other. Under heavy load, it is easy to get injured: the upper and lower legs are at an acute angle, and the knee joint The cruciate ligament will bear huge tensile force, and the force on the bones will be seriously uneven, which will lead to knee ligament strain, tendon strain, periosteum wear and other injuries; at the same time, squatting too deep will cause the upper body to lean forward and the lower back to be unable to maintain the normal posture. Straighten upright, which injures the lumbar spine, resulting in patients with intervertebral disc herniation, lumbar muscle strain and other diseases.
The correct approach is: Keep your chest and head up, ① look diagonally upward, ② keep your back straight, squat down slowly ③ until your thighs are parallel to the ground, pay attention to the vertical position ④ knees The joint should never go beyond the toes, and return to the position where the knee joint is nearly straight. By paying attention to the above points, you can protect your knee joints and lumbar spine and avoid sports injuries to the greatest extent.
There are some alternative movements or auxiliary exercises for the barbell squat, such as dumbbell squats, lunges, Smith machine squats, seated kicks, leg presses, etc. They are all movements of the knee and hip joints. You should also be careful not to " "Folding" is too much. In addition, these movements can improve the curves of the thighs and buttocks, and female bodybuilders should also try them more.