Zombie Squat: A Deep Dive into Chen Kang's Extreme Leg Training

In the fitness circle, you often hear this sentence

How strong is a man, see it by his legs

You can see a pair of thick, powerful, clear-lined legs

Is one of the characteristics of a fierce man

However, the pain of training legs

Is something that many old brothers cannot bear

After all, training legs can make you in minutesQuestion your life

For most fitness enthusiasts

There is no high-frequency stimulation of the thighs

Coupled with the fact that after training, they don't pay attention to stretching

Often isHis legs are inserted vertically, his legs are inserted horizontally

So, they are oftenEnjoy training legs

But after training legs, they are left with soreness

Some people train their legs

Can trigger their beastliness

As if returning to the era ofGorillas

......

Even though training legs is painful

The style of training legs is also very strange

But there are always people who are willing to find pain

As a first-time contestant in the Olympic Games

It refreshed China's best bodybuilding results man

Chen KangThis leg circumference is not ordinary

Even thicker than many girls' waists

You can clearly see from this animation

When the thigh is congested and exerted

The blocky, dense muscle fibers stand out extremely

It's no wonder netizens were shocked

The human figure in the textbook on biology

He most often abuses his legs during training

The intensity of squats is really staggering

100kgSquats, each with50 setsGroups

He favors close-stance squatsWhich can better stimulate

The outer side of the quadricepsMake the muscles on the outer side of the legs fuller

Looked at visually thicker

This special front-of-neck squat

Chen Kang himself calls it

Zombie squatHis hands are like zombies, forward and upright

His legs are in a very narrow stance

He can still squat to the height of his ankles

Generally, people squat to the height of the ground, their core is already difficult to stabilize

If you continue to squat, it's easy to bend your hips

If the hips are tilted forward, it's easy to compensate with the waist

If the pelvis is tilted forward and limited, it will bend down to compensateFinally, it will cause damage to the lumbar spine

And Chen Kang's squats

Not only can squat to the lowest, but the core can be as stable as a mountain

And he once demonstrated his parallel squats on live broadcast

180kg

Weight, his posture is still not deformed

It's really amazing

But Chen Kang's training methodIs not suitable for everyone

Most people's ankles and hips

Don't have this flexibility

This may limit our squats height

Causing

Can't squat, got stuck

The phenomenon

It also makes it easier for us to get injured

Therefore, to break through the bottleneck of squatsBesides strengthening the strength of the legsAnkle and hip joint flexibility training

Is also a compulsory course

How to improve these two's flexibility?

1. Ankle joint

Using bodyweight, place the center of gravity on the ankle

Try to press the little toe down

Once proficient, you can increase the weight

Pay attention not to arch your back, keep your upper body upright

Select a suitable elastic rope

Put the elastic rope around the ankle, step on the barbell plate

Under the resistance of the elastic band, try to press the little toe down

When reaching the limit, return to the original, repeat the action

▼

Place one foot on the inclined bench

While keeping the full sole in contact

Hold the edge of the bench with your hands to apply force to the ankle

Maintain 40-60 seconds before returning to rest

▼

2. Hip joint

Adjust the barbell to the same height as the top of the thighs

Stand with both feet directly under the barbell

Maintain the squatting position

▼

Then slide the barbell from one side to the other side

Repeat this action

If there is no squat rack

You can use the same height reference object

Rotate the left and right legs in the upper position

During the process, pay attention to grasp the position of the center of gravity, keep it stable

▼

When you try the above actions

Break through the bottleneck of the hip and ankle joints

▼

You will find that the feeling of squatting is completely different

Maybe it won't have a qualitative change in a short time

But in the long run, your strength will increase

▼

Even though in Chen Kang's eyes we are still novice

But there is nothing to compare

Chen Kang is always Chen Kang

And we can only start strong based on what we can do