Is squatting aerobic or anaerobic
Squat is a very common fitness exercise, without the help of many tools can also play a very good exercise effect, and can also lose weight and shape, so squat is respected by fitness people, let's have a specific understanding of squat with Xiaobian.
Squatting is a kind of anaerobic exercise, which generally belongs to high-intensity exercise, so we need to pay attention to it in practice.
Anaerobic exercise can be simply understood as any high-intensity exercise involving moving weight and short-term explosive nature belongs to anaerobic exercise. No matter what kind of squat is, it has something to do with moving heavy objects (the weight of unarmed squat is its own weight).
Squat training is anaerobic exercise, so the first time to do squat, the next day the legs and buttocks may be a little sour, which means that the training effect has been achieved, because your first training, muscle does not adapt, nerve recruitment muscle fiber ability is poor, contraction ability is poor, lactic acid accumulation is too much, generally a week can recover, this is a normal phenomenon, with the increase of your training times Growth, your body's recovery ability will be faster and faster, to the end may be 1-2 days to recover.
Is squat full squat or half squat
Squat can be full squat or half squat, which depends on the intensity of exercise you need. If you think half squat is easy, you can practice full squat. If you are a novice, you can start from half squat.
Compared with local squat (1 / 4 squat), full squat has more benefits, including better knee function, better muscle coordination and better muscle strength for athletes. There is a classic study, comparing 10 weeks of full front squat, full back squat and 1 / 4 squat training, found that the training of full squat increased the maximum muscle strength by 25 ~ 30%. The isometric contraction and explosive performance of 1 / 4 squat were regressive. Because 1 / 4 squat can squat more weight than full squat (because the range of motion of joints is smaller), so heavy weight on the back may cause the posture collapse of thoracic vertebra (spinal posture running away). But the whole squat relative can't do so heavy weight, it's more safe, let the spine have better control ability, give the whole lower body more neuromuscular stimulation (stimulate to more motor units).
Squatting time, the head should be back, chest straightened, under the back micro bow. Always look ahead, not up or down. The grip distance of both hands should be appropriate to the horizontal push. Before lifting the barbell, make sure the barbell is balanced on the trapezius. After lifting the barbell, adjust the stand distance. Many of the injuries occurred during the retreat, so only the necessary interval should be taken. Stand distance should be equal to or slightly greater than shoulder width. Open your feet at 45 degrees. Take a deep breath and squat. You shouldn't squat straight down, but as if you're going to sit in a seat. Do not adduct the knee. Squat until your thighs are below level. After reaching the lowest point, stand up immediately. Do not relax the knee at the lowest position. Start with your heels and straighten your back as fast as you can.
Wrong posture to avoid in squat
1. Straighten the waist or bow the back
When many people squat, they will pout their hips very high, straighten their waist or bow their back, but this will concentrate more on the waist, which is easy to cause waist injury.
2. Knee button, valgus
It is suggested that the feet should be the same width as the shoulders, the legs should not be crooked, and the knees should be stable.
3. Excessive knee over toe
It's excessive because it's not an absolute requirement. For people with long legs, it can be a little bit more. But don't overdo it, or the strength will gather in the knee. It's not good.
