The correct posture for men to do squats

In life, many men practice squats, because squats can not only improve their physical fitness, but also improve their sexual ability. However, when squatting, you must master the correct squatting posture, otherwise it is likely to cause knee damage, because when squatting, the entire knee bears the weight of the body. So what is the correct posture for men to squat?

The correct posture for men's squat is analyzed as follows:

1. Sofa squat: Slowly sit on the sofa from a standing position, with your hands behind your head. Sofa squat can correct your squatting posture. Why do you have to sit deeper on the sofa? This is to adjust your center of gravity further back, so that the gluteus maximus can be in a more powerful state! On the sofa, you can easily adjust your body balance without relying on the strength of your biceps femoris.

Do a standard squat! Keep your back straight and slightly arched (important), and move your hips deeper into the sofa! Sit deep, very close to the inside. Look straight ahead, keep your back straight and slightly arched, use the power of your hips to push your heels, and stand up. The sofa squat is a recommended squat secret for beginners. This posture is a variation of the box squat, which has been discovered by professionals for decades.

2. Pull-up squats: Pull-up squats are very similar to the squats in TRX training. The principles are actually the same. Because the hamstring muscles are not strong enough, you dare not sit back, so use your hands to provide some stabilizing force. Place your hands below your chest, about the same height as your belly button. Hold a fixed fulcrum. Sit back, straighten your upper body (slightly arched, that is, the feeling of sticking out your chest and stomach), and look straight ahead. Hold the fixed point with both hands to prevent yourself from falling backwards.

Although it is called a pull squat, don't use too much force with your arms! Only pull a little when you are about to fall. Imagine and think in your mind: use your hips to exert force (clench your buttocks tightly) and let the gluteus maximus actively exert force (squat with the force of clamping) to stand up.

Squat Notes:

Do it within your ability. The weight of the squat is relatively large, so do not increase the weight blindly. Be careful and cautious when practicing without protection and assistance.

Clearly determine the location of the barbell. Do not let the barbell directly press on the joints or bones, but place it on the soft muscles to increase the bearing capacity. Also, make the barbell contact with the shoulders at multiple points as much as possible to increase the contact surface, reduce pressure, avoid pain, and maintain the stability of the barbell. In addition, make the total center of gravity of the barbell and the body close to or pass through the center of the support surface. In short, clearly determining the location is the basis for a stable barbell.

Correct movement. It is wrong and dangerous to squat with a hunched back. Be sure to keep your head up when doing the movement.