< strong>Lower limb training: Sliding sideways squats!
In the previous article, we introduced you to the side squat:
Usually everyone uses the front-to-back motion plane (sagittal plane) when performing lunges and squats. ), but in our lives, movement is a three-dimensional picture. In addition to the front and back, we also have left and right (coronal plane)!
Side squat is a lateral single lunge squat. This action is a rare lateral training action for lower limb training. Regarding the special consideration of lateral muscle strength, side squat has the advantage of training
Side squats can improve the body's lateral movement ability and strengthen the lower limb muscles (gluteal muscles, front and rear thighs, calves)
Side squats are the same as squats, and they are also a hip joint Hinge action, and compared with deep squats, side squats will not push the knee joint too far forward
Today we will introduce to you the use of sliding plates to perform side squats
In comparison, the sliding plate can control the entire side squat movement more smoothly, and the sliding plate can make the movement of one foot purer
The essentials of the movements are similar to those introduced before:
1. Hold the dumbbells on the chest, maintain a natural standing posture, and the soles of the feet are slightly turned out
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2. Support one foot, step on the skateboard with the other foot, and keep it stable!
3. Squat to the right, imagine sitting down with your butt tilted to the right back, and at the same time slide one foot of the skateboard to the side until the squat reaches the lowest point, and then start to push hard to squat, skateboard Return to the ready position.
Notes:
1. Make sure the knee joint is aligned with the toes and avoid turning the knee in, which is very dangerous to the knee joint and ligaments!
2. Keep the trunk stable, the spine neutral, and avoid bad postures such as hunching over!
3. Do not move the knee joint forward too much when squatting