Tired of doing squats, but still have no ass?
most people's first reaction after doing squats is sore legs or thick legs, not hips. What is the reason?
First of all, let's determine why we should practice buttocks:
1. Hips are a sign of sexiness, regardless of gender.
2. The straight hips can make your legs look longer.
3. Reduce back pain and knee pain.
4. The fat in the abdomen can be reduced only when the buttocks are upturned.
5. From the perspective of geomantic omen-gathering wealth.
6. As far as officials are concerned, it directly affects their official career.
7. Women in pear shape are often tricky.
so, why can't you practice your hips or not easily?
1. Sedentary
Sitting for a long time leads to tight buttocks, especially the upper buttocks; The front side of the thigh has also become too tight. The human body will have a habit of taking the lead in mobilizing the muscles in the tense parts. In a sedentary state, the waist, the front of thighs and the upper part of buttocks are very tense, so it is impossible to find the feeling of buttocks well from squatting. Most people have sore legs rather than buttocks. And the heavier you do it, the greater the pressure on the front side of your leg.
2. arch weakness
because people spend less time walking and exercising, the arch strength of many people decreases. You will ask, what is the use of the arch? Simply put, the arch of the foot is used to support the human body. From the anatomical point of view, the arch of the foot connects the deep muscles of the hip, that is, the stable muscles of the hip. When your big toe presses down, the deep muscles of the hip can exert force.
3. The order of muscle recruitment is wrong
Because there is too little exercise at ordinary times, many people will not exert their strength correctly.
4. Joint activity
In the process of observing the squat, we found that many people do not bend their knees and hips at the same time during the squat. 8% of people do knee flexion first, then hip joint, knee joint moves first, and the muscles of thigh must be mobilized first, not buttocks. So thick legs, not hips.
5. Lumbar curvature becomes straight
This is the most frightening thing. Our normal waist is bent forward physiologically. However, due to everyone's sedentary, the waist is arched backwards. As a result, fat accumulates on both sides of the abdomen, and it is difficult to exercise the upper part of the buttocks.
6. rib eversion
This is the most easily overlooked problem, and rib eversion is not taken seriously. Even among Pilates coaches who pay great attention to posture, only 1% will pay attention to rib sinking. As everyone knows, rib eversion in squat will directly exert force on the waist, not the buttocks.
7. Look up
In the past, when practicing bodybuilding, my companions often said that I would look up when I couldn't get up. Sure enough, we can get up, but when we look up, we use the strength of the waist, because the neck muscles and the waist muscles are connected. When we look up, the waist is tightened. So although I got up, I practiced the muscles of my waist instead of my hips.
8. Knee buckle or open
When doing squats, women are used to knee buckle; Men are used to doing exercises with their knees open. In this way, the strength is concentrated on the legs, not the hips.
9. When you squat, you fall too fast
It is very important to train your hips when you squat slowly. However, everyone pays attention to it rather than slowly controlling the decline during training, thus losing the functional exercise of eccentric contraction of gluteus maximus.
Only the correct squat can train beautiful and sexy buttocks. We don't win by weight and times, but by the quality of action.