Standard squat movements for women

Weighted squats are a relatively difficult exercise. Weighted squats can actually expand muscles, effectively increase body strength, and consume body fat. They are very popular and loved by everyone. The squat posture must be done correctly, so let's discuss the standard posture of weighted squats for women.

1. Standard posture for weighted squats

One reason why weighted squats are controversial is that incorrect posture not only fails to achieve the actual effect of exercise, but will damage muscle groups, especially the knee joints. Therefore, it is very important to master the standard squat posture.

Stand up, hold your head high and chest out, keep your upper body straight, and stretch it forward slightly; place your feet shoulder-width apart, do not bend your waist, keep your feet parallel, and your heels facing forward; your feet can also be separated at a certain angle, about 60 degrees, but keep the position of your knees consistent with that of your heels when squatting. The body slowly squats down until the angle between the thigh and calf is greater than 90 degrees, but do not relax too much, about 70-80 degrees is enough; then push up the front of the thigh root until it is straight. When squatting, try not to let your knees go beyond your heels; keep your knees forward from beginning to end, in the same position as your heels, do not turn inward, and do not shake; when exerting force, purposefully let your buttocks exert force first; maintain a constant speed throughout the whole process, and do not speed up.

2. The side effects of squats are all rumors

1. Rumor has it that it hurts your knee joint

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Incorrect squatting posture can hurt your knee joints

Some people experience kneecap problems when doing weighted squats due to incorrect posture or existing injuries to their knee joints. This injury is specifically caused by the compression of the kneecap during weighted squats! When you relax the kneecap, it's in a bad position. How to fix it? Don't release the pressure on your kneecap when you squat to the bottom of the squat with weight! It's that simple.

Weighted squats can make your kneecap stronger! As the supporting muscles around the kneecap strengthen, the stability and firmness of the kneecap will also increase. People who are free from kneecap injuries should keep their kneecaps relaxed when doing weighted squats. If they use the correct posture for weighted squats, there will be no problems with the knee joints.

2. Rumor has it that it hurts your waist

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The reason you feel back pain when doing weighted squats is also because of incorrect posture!

Squatting with a heavy back hurts your waist

A well-known gym trainer once said that whether it is weighted squats or pull-ups, bending the back is a death wish. If you can keep your back straight, the weight will naturally not be pressed on the waist and back, but will go directly to the feet through the spine. Keep your back straight and squats will not easily hurt your waist. The next time you do a weighted squat, don't forget to make sure your back is straight.

3. Rumor has it that it’s bad for your heart

It’s also nonsense!

The heart can adapt to work pressure

When doing squats (the same is true for other muscle training postures), blood pressure will temporarily rise, but this is only temporary and will not cause any harm. The heart, like other muscles in the body, can adapt to this type of stress. And this kind of pressure can also promote blood circulation, and fresh blood will carry away most of the body's stored water.

Therefore, weighted squats are helpful in eliminating edema and improving the respiratory system. However, patients with coronary heart disease should first seek the consent of their doctor before doing any energy training.

4. Rumors make people feel heavy

Still spreading rumors!

Make you faster instead of slower

As a strength training, weighted squats can make a person's muscles grow relatively (at a slow rate), which increases the body's metabolism and is very beneficial for weight loss. The stronger the muscle, the faster it can contract and generate more energy. This has long been recognized.

Therefore, weighted squats can always make our muscles stronger, so that the body can achieve faster speeds during exercise, and weighted squats are not easy to make people feel heavy.