When you are squat, you have to know what is "Bottom blinking."

In the foreign fitness forums, "buttwink" has become the focus of recent bodybuilding search, and "buttwink" means "ass wink."

What is ass wink?

The most obvious observation method is to observe from the side when squat. When the hips were lower than the knee joints, the buttocks swelled downwards. When the hips were raised, the hips quickly raised. In this process, the curvature of the lumbar spine instantly becomes smaller and there is even a tendency to "bend over."

The essence of ass wink is pelvis turnover

When doing squats, our torso will lean slightly forward. In order to allow the spine to bear better in this state and to allow the hip and thigh muscles to be activated better, we tend to adopt a pelvis slightly forward stance.

However, in the process of diarrhea, due to certain reasons, we are very likely to have the pelvis from anteversion to posterior inclination. The obvious change in this pelvic posture is what we call the essence of "But Eyes."

However, this detail has not been discovered by many people. It rarely affects profound performance or causes physical injury. From this detail, it can reflect the shortcomings of joint flexibility, flexibility, and core strength.

Why does the ass blink?

1. Femur acetabular impact syndrome

The junction between the femoral head and acetabulum is abnormal, and the hip is not flexible enough. This means that the hips want to squat, but the joints are "stuck." This time can only make a little more lumbar spine, to complete the squat this action.

2. Insufficient flexibility of the ankle

When the jaw is lower than the knee below the knee joint, the flexibility of the ankle joint can be compensated by the flexion of the lumbar spine. Heel pedals or weight lifting shoes can ease.

3. Breathing method

The correct way to breathe is to use a tile-type breath: inhale before the lower jaw, suffocate during the full squat, and exhale after getting up.

In this way of breathing, in the process of snoring and stimulating, suffocation will use deep abdominal muscles to support the entire abdominal cavity with air pressure. This way of breathing is like tying a belt, stabilizing the core while assisting spine weight bearing, the pressure in the abdominal cavity can increase the confrontation with the pelvic flipping behavior, the precipice is drawn.

Tile-type breathing not only reduces ass wink, but also plays an important role in stimulating the target muscles, protecting the waist, and the fluency of the entire movement.

4. Squats

Many women will experience a "what happened to you." Because women's ankle joints are generally superior to men's flexibility, they can even close the thighs and lower backs.

This is totally unnecessary. Only need to be lower than the knee joint. If the hips are too low, not only will your ass wink, but you will find in the end that your strength has relaxed and you will have to use a lot of effort to re-raise your muscles.

Ass blinking is not a wrong detail, although the pressure on the lumbar spine is poor and the training effect is poor, but it can be tolerated within a certain range. As long as the abdominal and posterior chain muscles are still in tension, the spine does not lean forward.