Common errors when performing sit-ups and how to fix them

You can not perform an exercise correctly, as long as your body will not be ready for this. For example, if you have limited mobility in the hip joint, then you just physically can not perform squats correctly. And especially do not try to squat with weighting: this can badly affect the knee and spine health.

Therefore, before you perform squats with weights, check to see if you can do them correctly.

Independent testing of deep squats

Starting position: feet shoulder width apart, slightly expand the hips out.

Test: sit down so that the thighs are parallel to the floor, keeping your back straight. Stop, and then return to starting position.

Criteria for checking:

• squat should be performed smoothly, without jerks;
• Keep your back straight throughout the exercise;
• knees are directly over the feet;
• do not lose your balance;
• foot fully pressed to the floor throughout the exercise;
• hold a neutral position of the head.

To evaluate the performance of all criteria, squat in front of the mirror: first, to face him, and then sideways.

You can also ask a friend to track your movements. It is very difficult to estimate the position of the body, and in addition, we are often lacking in self-criticism.

A good option - ask you to shoot video. You can see the movie several times, to evaluate his technique and noticed all the mistakes.

So, if you happen to perform the test perfectly, observing all the criteria for the correct technique - congratulations! You can perform squats with free weights without fear of injury.

If your equipment does not match the right on some of the criteria, it means weak, or, conversely, squeezed the muscles do not allow you to do the exercise correctly. In such a case, before taking a dumbbell or barbell, you need to correct their mistakes.

Basic mistakes when performing squats

Layfhaker disassemble four common mistakes in the technique of sit-ups and help to fix them.

Error number 1. Knees wrapped inside

This common error that most often appears when working with free weights. The reason for this error lies in the weak muscles, abductor thigh muscles and rotating the hip.

How to fix

To strengthen these muscles and restore proper movement patterns, perform exercises with rubber tape-expanders. If such a tape is not present, and the hinge is suitable expander, folded in half. In the photo below, I perform the exercises with such.

1. Squats with expanders

Squat slowly, taking care that the knees were deployed outwards and slowly take the original position. Hold the bottom position for a few seconds, try to feel which muscles are resisting pressure gum.

This exercise is good that you almost do not need to consciously deploy knees out, it just happens a: when you squat, gum pulls her knees inside, and the body automatically responds by turning the hips out.

If you feel comfortable with rubber-expanders, gradually increase the pressure until you can do the exercise without condom correctly.

2. Breeding leg squats

Apart from the usual sit-ups with a rubber band, you can also perform the mixing and dilution of the knees at the bottom. Perform squats, slightly loosen the control, allowing the elastic roll knees inward, and then pull the leg to the correct position of the knees. Repeat several times, and then return to starting position.

3. Steps away with expanders

Put the gripper on the legs below the knees or ankles, and follow the steps to the side.

Basically, the voltage will not be felt in walking, and a supporting leg. Take care that during steps knees were wrapped not inside, otherwise the exercise makes no sense.

Error number 2. It is not enough deep squat

If you can not sit down below, so that the thighs are parallel to the floor, then you are missing hip mobility. In other words, rigid muscles restrict the range of motion.

How to fix

Your task - to relax and stretch the muscles that do not allow to sit deep enough: the hamstrings and glutes.

In the video below has stretching exercises of the muscles that run on the floor, on a hill and with a rubber band-expander.

Mistake number 3. Heel off the floor

If you can not sit down, so that the feet remained on the floor, so you have a hard calf muscles.

How to fix

that stretch the calf musclesUse the following exercise:

Error number 4. The back is rounded

Perhaps it again in the hard muscles of the back of the thigh and buttocks. During the sit-ups they limit the range of motion, preventing bend forward.

How to fix

To stretch these muscles, use the exercises shown in the video above. You can also perform crouching next to the wall that gradually teaches the body to squat back straight.

Stand facing a wall, the legs are located at a distance of 15-45 centimeters from her, hands - on the wall. During squats focus on the position of the back: it must remain straight throughout the exercise.

Start with a long range and gradually shorten it with his hands raised in front of him, but not relying on them for support.

Do the exercises to correct their mistakes, and when you notice progress, try to take the test again.

If you have got, you can increase the complexity of the exercise: to perform squats with a barbell on his back and to shift the emphasis to the front of the body - with a barbell on your chest or with one kettlebell.

You can also complicate a deep squat, adding after jumping or using rubber bands-expanders to create resistance.

Proper deep squat will help you avoid injury and in the power sports, and everyday situationsFor example when climbing a low surface with a heavy object in his hand.