Squat exercises can relax hip muscles. Squat as the trump card of fitness training is self-evident, but how to do squat to train hip muscles is the answer that many friends who want to lift hip or practice hip muscles want to know. Next, let's take a look at the squat exercises to relax the hip muscles.
Squat exercises can relax hip muscles. 1 thinks she is in good health. When she participated in the outward bound training, she had done more than 700 squats in a row. 3 1 year-old female suffered from rhabdomyolysis syndrome and was admitted to hospital for emergency treatment.
The emergency department of Hunan Provincial People's Hospital revealed on the 27th that since May last year, the department has treated more than 30 patients with rhabdomyolysis syndrome, most of which are caused by carbon monoxide poisoning, poisons, drugs, muscle crush injury, excessive exercise and infection.
Fan Ying (pseudonym), 3 1 year old, is the head of an animation company. On April 24th, she came to Changsha to participate in outward bound training. "Usually my physical fitness is not bad, and my friends call me a' female man'."
Fan Ying introduced that because he was the captain of the activity, in order to set an example, he made more than 700 mouthfuls in a link called "Squatting", and his back ached immediately.
Three days later, Fan Ying's thigh hurt more, he couldn't walk, and his urine was "strong tea color". She was sent to the emergency department of Hunan Provincial People's Hospital for emergency treatment.
Routine urine test and myocardial enzyme test showed that Fan Ying's creatine kinase, lactate dehydrogenase, myoglobin and other myocardial enzymes exceeded the standard, and creatine kinase was more than 1000 times higher than the normal value, which led to her renal failure.
"Rhabdomyolysis can be diagnosed if the myocardial enzyme exceeds 5 times the normal value." Professor Han Xiaotong, director of the emergency department of the hospital, said that the cause of rhabdomyolysis syndrome is very complicated.
The common causes are excessive exercise, muscle crush injury, ischemia, metabolic disorder (hypokalemia, hypothyroidism, diabetic ketoacidosis), extreme body temperature (high fever, low fever), drugs, poisons, autoimmunity, infection and so on.
"In recent years, the proportion of diseases caused by excessive exercise has become higher and higher." Han Xiaotong introduced that the department had previously treated patients with rhabdomyolysis syndrome who had done 700 push-ups for half an hour and military training. "I suggest you relax when you take part in sports and outward bound training, which challenge the limits of your health."
Precautions for squat
1, when doing squats, if the speed is too fast, too many times, or there is explosive force and rebound, it will damage the knee joint. Some people often combine squatting with running, which hurts their knees the most.
2. Bend your legs and squat with your eyes fixed on the ceiling. This is to ensure that your torso always falls vertically during the squat process, and there will be no wrong action of bending down and licking your ass.
3. When squatting, the direction of the knee joint should be consistent with the direction of the toes. You can't shake it inside. Pay special attention to this point. Only in this way can the knee joint conform to exercise physiology. Whatever you do in the future, you should pay attention to this. If the direction of the knee joint is different from the toe direction, it will damage the knee joint.
When you stand up, your eyes are still looking at the ceiling. Your spine should be straight so that your trunk can stand upright. That is, straighten your legs and lift your body with the strength of your legs.
Never bend over and pout, and straighten your legs opportunistically. In this way, the body can stand upright, the leg muscles can stretch and contract best, and the exercise effect is the best.
Squat exercises to relax hip muscles 2 Where is the squat jumping exercise?
Quadriceps femoris, hamstring, gluteus maximus, gastrocnemius.
What's the use of squatting?
1, improve the bounce.
If your goal is to lose fat, you may choose to do aerobic exercise (such as insanity63-Day Fat Reduction Exercise and Duoyan Zheng Little Red Riding Hood).
And high-intensity aerobics is indispensable for jumping. To achieve strong jumping ability, it is necessary to practice squat jumping well.
Squat jumping exercises the strength of quadriceps, biceps femoris, buttocks and calves in an all-round way, which is more efficient than simple bouncing. It is a necessary exercise for professional athletes such as track and field, basketball and volleyball.
2. Improve sports performance
Improving sports performance means that squat jumping helps to enhance the explosiveness of trainers (the ability to burst as much strength as possible in the shortest time).
The focus of explosive force training is heavy weight, fast power, as much muscle coordination as possible and good nerve adjustment ability.
Many practitioners feel that squat jump training is particularly tired, but it is this feeling that exercises good nerve adjustment ability. Squat jump is the first choice for explosive training.
3. Improve basal metabolic rate.
Squat jump makes efficient use of quadriceps and hip muscles, and stretching after squat can promote muscle growth (girls don't have to worry about muscle length, because women don't have testosterone unique to men, so even if they gain muscle, they won't have too much muscle).
The presence of muscles helps the body to consume fat. With muscles, your basal metabolism is higher than others. Figuratively speaking, if you sit quietly with someone who is not squatting, your body will consume more energy.
4. Improve overall coordination.
Don't think that coordination is for dancers or contestants. The basic meaning of coordination is the ability to control the body.
Simply put, people with good coordination are less likely to slip on icy roads because their muscle coordination is better than that of ordinary people.
Step 5 prevent low back pain
Correct squat jumping posture can strengthen your core muscles and deep trunk muscles. Muscles also follow the principle of "use in and waste out". Your core muscles are strengthened by squat exercises. Even if you have to sit for a long time at work, you can reduce the back pain caused by sitting for a long time than others.
Where can I do squats?
1, thigh
Squat can exercise the thigh, and it can also exercise the thigh muscles, so that the thigh muscles are more developed, because most of the force used in squat is concentrated on the thigh. Squat for a long time, stick to squat every day, it is easy to build thigh muscles.
2. Heart
Squats can also exercise the heart. Squat requires a lot of vital capacity. After a certain period of exercise, it can improve people's vital capacity and strengthen the heart, which is very helpful to the heart.
Basically, the deeper you squat, the greater your vital capacity and the stronger your heart function needs. Squatting every day can make the heart function stronger and stronger.
3, hips, arms, abdomen, etc.
Squat movements will use hips, arms, shoulders, clothes and other parts, these parts can get some exercise when doing squat movements.
Squat is a compound and whole-body exercise. Many parts of the body can be exercised at the same time. Squat can also increase the strength of the legs and buttocks, making the hips and legs more powerful and muscles more developed.
The advantage of squatting
Stimulate leg strength
Squat is a good action to improve leg strength. Leg strength is very important to the whole body strength and has great potential. Strength weightlifting, weightlifting, strong man and throwing, these strength events mainly rely on leg strength and have great potential.
Improve your whole body strength
Squat can also promote the whole body strength. You know, leg strength+hip strength+waist strength, which is the majority of the whole body strength.
Developed leg muscles
The first choice for muscular legs, which account for more than half of the whole body length. Without developed legs, it can't be called bodybuilding anyway, but it can only be called half-length bodybuilding at most.
Promote muscle growth
Promote whole body muscle growth. Professional bodybuilders attach great importance to squats without exception.
Improve jumping ability
Athletes in heavy competitive events attach great importance to squats! Squat can greatly improve the jumping ability. Bi Meng, the world champion of the front long jump, practiced squat 308kg.