“Going straight into squats, particularly if you have a sedentary job and therefore tight hip flexors and inactive glutes, can be a recipe for disaster,” warns Fran Whitfield, head trainer at F45 Vauxhall, a central London gym. She advises targeting the ankles, hamstrings, adductors, hip flexors and glutes in the warm-up. Laura Jamieson, a physiotherapist, suggests two to five minutes on a rowing machine: “This is good for squats as it requires the same explosive power through the legs.” Yoga movements such as the Z sit and the lizard and pigeon poses are also options to try, as well as bridges, side planks and clams. Both Whitfield and Jamieson advise working up to using a resistance band for more glute activation.
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Warming up properly, the right weights and a balanced stance are crucial if you want to get the most out of squats and avoid injury – and these are just the basics
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