Squatting involves starting in an upright position and while bending hip and knees, bring the crease from your hip far below the horizontal plane of your knees, while keeping your torso as vertical as possible and your feet flat on the floor. From that lower position, you rise back to a vertical position. The squat is the king of athletic training movements, as it involves the whole body and demands a strong center, strong legs, good hip extension and good balance to perform correctly. Heating efficiently for this demanding multi-articular movement is imperative. You must know that your whole body must be heated. Spend extra time in your weak areas and use only dynamic movements before training with static stretch at the end.
Lunges are an example of a dynamic, squat-specific movement. To perform the lunge exercise, take a big step forward. Once you put your foot on the ground, lower the knee to the ground, keeping the trunk straight and the front foot on the ground with the heel planted. From there, drive your front leg up and to the next step, tightening the gluteus muscle of the guide leg to the next step. The key is to descend at each step and not deviate forward. The lunge with jump would be the next progression. Instead of walking, start at the bottom of a thrust and jump into the air, changing your posture, and landing in the opposite position from where you started. Then, repeat. These movements open the hip and groin region, and heat the hamstrings, quadriceps, buttocks and calves.
Good morning walk
Take a step forward and while keeping your back completely flat and chest up, position yourself as an arch on your opposite leg, keeping it straight and bending the waist. Then pull yourself back to an upright position and right to the next step, using the opposite leg as the movement. The key is to keep your back completely flat and feel an aggressive pull on the back of the front leg, hamstrings muscle and calf muscles. Then take one step forward to the next and repeat.
Since doing a good squat depends on your ability to produce force on the ground, explosive movements such as jumping wake up your central nervous system and prepare for the demanding training. The box jumps, rope jumps, jumps and other type of jump are examples of heating movements.You will usually perform jumps in a range of 40 repetitions. You can maintain weight, increase or decrease boxes of weight, or alter the rhythm of your work to have constant results.
On a surface the same height as your waist, put your calf on the surface with your chin bone perpendicular to your line of sight. If you put your right leg up, your knee will be to the right and below your foot looking to the left. Keeping your chest erect and your back flat, you can bend down your waist on your leg or in any lateral direction to work the hip joint and mobilize it. If this is very uncomfortable, you can imitate this position on the floor by putting one leg back and the other in front of you with your calf resting in the same position. Then you can stretch over and around the hip.