Not going deep enough when squatting
Many people when doing squats only lower their body to a shallow level and then quickly stand up. This is a common mistake among beginners, directly affecting the effectiveness of the exercise.
To improve hip flexibility and maximize the impact on the glutes and thighs, make sure to lower yourself deep enough so that your knees form a 90-degree angle. This helps to activate the main muscle groups more effectively, thereby improving the quality of your workout and improving your posture.
Knees together when exercising
This is considered a basic mistake that beginners often make. Squatting incorrectly will weaken your legs, making your knees, ankles and toes susceptible to injury. At the same time, practicing incorrectly also reduces the strength of the gluteal muscles. More importantly, practicing incorrectly will not bring the desired results.
The best solution for you: when doing squats, place your two feet parallel on the ground, spread your thighs so that your toes point in the direction of your open knees.
Bow your head and arch your back
The next common situation is to bend your stomach a lot, bow your head and arch your back while exercising. A very dangerous thing is that when doing squats, arching your back will put pressure on the spinal discs, causing you to face the problem of back pain and loss of strength. And even if you practice a lot, you cannot achieve high efficiency when making this mistake. In particular, practicing incorrectly when combined with heavy weights will be more dangerous, easily causing many injuries to the body.
So, the important thing you need to pay attention to when practicing is to keep your shoulders, back, and buttocks in a straight line.
Heel lift
Many people when doing squats accidentally make the mistake of lifting their heels off the ground while lowering their body. This causes the body to lose balance, forcing the practitioner to lean forward, thereby increasing pressure on the knee joints and lower back, increasing the risk of injury as well as affecting the effectiveness of the exercise.
To overcome this, you need to practice the habit of putting weight on your heels throughout the movement.
Additionally, gently flexing your toes when squatting and warming up your ankles thoroughly before exercising will help improve stability, ensure proper technique, and reduce the risk of injury.
Sitting too far back
One of the common misconceptions when doing squats is that the knees should not extend past the toes. This causes many people to lean back when sitting down, which can cause serious back injuries.
Fix: If you feel your toes lifting off the ground when you squat, you may be leaning back too much. Do light squats if you feel your form is off.
Don't activate your glutes when doing squats.
The glutes are the largest muscle group that supports the squat, playing an important role in creating firmness and improving posture. However, many people do not actively activate this muscle group when exercising, making the exercise less than optimal. If you only focus on using the thigh muscles and ignore the glutes, the results will not be as expected.
When rising from a squat, actively push your hips forward instead of just using your thighs. Practicing the right technique, combined with perseverance, will significantly improve your posture and achieve the desired results.
Source: https://kinhtedothi.vn/nhung-loi-sai-co-ban-khi-tap-squat-tai-nha.html
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