How do squats correctly
Sport And Fitness Educational Program / / December 19, 2019
Who and why to perform squats
Squats - this basic functional movement required for athletes and for those who just want to be healthy.
This exerciseThe back squat: A proposed assessment of functional deficits and technical factors that limit performance worth a try, because it:
- Well pumps quadriceps - muscles located on the front surface of the thighs. And also involves other muscles of the legs, buttocks, abs and spinal erectors. In this case, squats are not loaded excessivelyOptimizing Squat Technique ligament and therefore are even used for rehabilitation after injuries.
- Teaches the coordinated work of all these muscles. Motion to be effective, one must time to strain, and others - to relax. Squats are taught to act in a coherent body, which improves results and reduces the risk of sports injuries.
- Improves the mobility of joints. If you perform the movement of the full amplitude, not only strengthened, but also stretch the muscles. As a result of increasing mobility of the joints and the risk of injury is reduced.
This exercise is practically no contraindications.
If you are working with a good technique and a properly chosen weights, squats will bring only benefits.
Problems with joints or the spine sometimes limit the range of motion and reduce the weight of the workers, but do not rule out absolutely squat. You can still practice with the stamp, bodibarom or PVC stick and benefit from it.
However, if serious violations of the musculoskeletal system, you must consult your doctor and do under the supervision of a physiotherapist or exercise physiologist coach.
How to choose a kind of sit-ups
There are several types of squats, and each of them has its own characteristics.
Squats with a barbell on your shoulders
Classic view of sit-ups, which allows you to take maximum weight in this exercise. In this embodiment, the rod is put on the shoulders, and then performs a normal person squatting.
There are two variants of the position of the bar: high - when it is located above the shoulders, on the top of the trapezoid, and the low - when lying on the middle of the trapezoid and is pressed against the rear side of the shoulder.
In a second embodiment the shoulder to the waist strength decreases, which reduces torque. Due to this, the load on the back of lower up easier.
Squats on his chest
They are also called the front. Rod lying on the chest, elbows and brings forward. This variant is frequently used lifters, as a part of their competitive movement - push (its first part - taking in the saddle). However, it is useful also for other athletes.
Despite the fact that the back muscles in this version are loaded with more than a squat with a barbell on your shoulders, the risks to waist reducedA biomechanical comparison of back and front squats in healthy trained individuals. The more you tilt your body forward while squatting, the greater the shoulder strength and the stress on the lower back. In front squat heavily tilted back will not work - you just do not hold the post. The smaller the angle of inclination, less compression in the lower back, lower the risk for the spine.
In addition, squats on his chest you can pick up an average of 20-23% less than in the squat on the back. More weight also increases the risk for the spine.
Therefore squats on his chest feelKinematic and EMG activities during front and back squat variations in maximum loads more gentle on the joints and spine goal.
sumo squats
In this embodiment, the legs are put in half to two times wider than shoulder width. In contrast to the classical performance, with this approach increases the legs work adductor - the muscles on the inside of the thigh.
Sometimes used in sumo competitions in powerlifting, but it all depends on the structure of the individual and the use of equipment. Some people are easier to squat sumo, other more suitable classical technique.
Overhead
In this kind of squat bar is held at arm's length above his head. This is a rather complex movement that requires good mobility of the shoulders and ankle, as well as strong muscles stabilizers body.
Overhead is not allowing you to take more weight compared with variants with a barbell on his back and chest, but good load shouldersIt pumps the mobility and strengthens the muscles of the core.
How to warm front squats
Preheat the muscles
This is necessary so as not to be injured. If you start training with squats, first make a general warm-up: Run a 5 minutes in an easy pace, jump rope or roll the pedal exercise bike.
If the body is already warmed up, move on to the exercises for mobility.
Perform exercises for mobility
1. Drop down into a deep squat, keeping bending at the waist - this is important! Slide elbows knees inside and take a few springy movements downwards, deepening squat. Make sure the heel is not fixed on the floor. Repeat three times.
2. Drop down into the squat and clean hands behind his head. First round the back, and then cave in, sending forward his chest. Repeat three times.
3. Drop down into the squat, put your right hand on your left foot, turn body to the left and stretch your left arm toward the ceiling. Repeat on the other side. Make twice on each side.
A gradual approach to the working weight
After that, you can warm up the pole. Before working your weight you need to do a few warm-up approaches with a light bar:
- eight times with a blank stamp;
- five times with 50% of the operating weight, but not more than 60 kg;
- three times with 75%;
- once with 85-90%.
For example, if you want to work with the weight of 80 kg, first sit down with the stamp of eight times, then five - to 40 kg, three - to 60 kg, and once with 70 kg.
If you squat with heavy weight, do eight times with the stamp, then five - to 60 kg, and further increase the weight in increments of 20 kg. That is, for operating weight 150 kg squat eight times 20 kg, five - 60 kg, three - 80 and once with 100, 120 and 140 kg.
In the warming-up approaches can entertain up to 30 seconds before operating weight - about 1-2 minutes.
How to take the correct position
We will see exactly all the aspects of technologyThe back squat: A proposed assessment of functional deficits and technical factors that limit performanceWho will not let you get hurt, even with heavy weights.
Neck
The neckline should be perpendicular to the floor. The sight is directed forward or upward. This position will help eliminate excessive tilt forward.
housing
Chest directed forward, the vanes are reduced, the body is parallel to the shins, as in the lumbar spine a small deflection persists.
hips
Hips are aligned parallel to the floor. There should be no bias in the one direction or another.
Lap
Knees slightly turned outwards and do not go beyond socks. This is a general recommendation, but it is important to understand that in some cases, for example when a person has long leg and short thighs, perform the movement without departing from the knee socks impossible.
So first of all make sure that your back is not bent and heels on the floor. If these parameters are met, but his knees still go for the socks, it's not scary.
Feet
The feet are shoulder-width apart, toes slightly deployed in hand. To find the perfect rotation angle with your feet shoulder-width apart, and then struggled squeeze glutes. Socks automatically unfold the side and take a position that suits you.
During the sit-ups feet firmly pressed to the floor, heels do not come off.
How to move
1. From the straight position, pull the pelvis back to the knees do not go beyond the toes.
2. Drop down into the squat as deeply as I get to keep the correct posture. Contrary to popular belief, crouching in the full range of the knee joint is not harmful, but rather protectsAnalysis of the load on the knee joint and vertebral column with changes in squatting depth and weight load from injury.
However, this is true only if the lowest point of your waist is not rounded, and the heel is not off the floor.
3. Make sure that your shoulders and hips are raised simultaneously. If the shoulders are delayed, increasing the slope of the forward and creates an excessive load on the lumbar spine.
How to breathe
If you squat with low weight, you can breathe evenly, without delay. Inhale when lowered into the squat, exhale at the exit from it.
For heavier weights, use the Valsalva maneuver. Before squat inhale 80% of the maximum inspiration and breath hold. Perform a squat on the delay and let the air out until the end, when he stood up. This createsThe back squat: A proposed assessment of functional deficits and technical factors that limit performance the pressure in the abdominal cavity and helps to protect the spine from overloading.
How many times a week do sit-ups
For muscle growth and strength are advisedThe Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis 5-15 approaches perform one muscle group per week. excessTraining for Strength and Hypertrophy: An Evidence-based Approach this volume does not lead to a further increase performance.
Thus, you can perform squats 1-3 times a week for five approaches. Alternate embodiments: with a barbell on your back, chest, OHP, sumo. So you are all equally prokachannom leg muscles, Improve shoulder mobility and coordination and reduce the load on his back.
If you want to combine squats with other exercises in the quadriceps, reduce the number of approaches, and the rest dobeyte eg zhimom feet in the simulator or attacks.
How many sit-ups do in one approach
There is no one ideal number of repetitions that you need to do each workout. To increase strength and muscle mass work wellStrength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis and 3-5The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men reps with 90% of the maximum odnopovtornogo (1RM) and 8-12Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men , The effect of weight training volume on hormonal output and muscular size and function once with 70% of 1RM.
Beginners muscle and increase strengthNeither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men even from 20-25 repetitions with 30-50% of 1RM, that is pretty light weight. However, the power still will be added from a smaller number of repetitions.
Start with 8-12 times, and in the future can change the number: how to cut, to get close to their odnopovtornym weights, and to increase, in order to develop strength endurance. The main thing for the progress of any number of reps - to choose the right weight.
How to pick up weight
If you have not tried to squat, it is necessary to check with a blank stamp technique. If you have not noticed the error, you can gradually increase weight in the exercise.
Pick weight so that could perform a selected number of repetitions without breaking technique. For example, your intention is to do eight repetitions and hung on a bar 80 kg. Five times have been perfect, but on the sixth feel that the back is bent, and knees are turned inwards. Finish Submission and in the following five approaches do repetitions or reduces weight up to 70 kg in order to perform a desired amount.
When squat in training
Since squats - polyarticular this exercise, it is quite a heavy loadMechanisms of Fatigue and Recovery in Upper versus Lower Limbs in Men the central nervous system. After five heavy approach, you will not be able to work as effectively as before them. Therefore, their place in the workout depends on your goals.
If the main task - to properly bleed the feet and work pattern itself squats, do it right after the workout. If you squat just to keep in shape, and other basic movements, do not start with this exercise. Otherwise you will not be able to give everything to the fullest.
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