8 types of sit-ups that will help become leaner, faster and get rid of back pain
Health / / December 19, 2019
Squats - great exercise with a variety of modifications. Layfhaker tells which one you should choose depends on your goals and physiological characteristics.
To help squats
Anyone who wants to reduce weight
To burn fat and build muscle, you need a lot of repetition. Once or twice a week to do six sets of five squats with extra weight (50-60% of maximum). Weight chosen so as to feel it after three squats in each approach.
Anyone who wants to improve the shape
Your choice - squats with a barbell on your shoulders. Two or three times a week perform 3-5 sets of 10 reps with 60-70% of maximum. Try less to move by inertia. Instead, with each repetition stronger squeeze your buttocks.
Anyone who wants to run faster
You come squats with more weight (75% of the maximum). Perform 3-5 sets of 3-5 reps each. In select Bulgarian squats (attacks with the support leg on the platform) as an alternative: three sets of 10 repetitions on each leg. Perform each of these types of sit-ups once or twice a week.
Anyone who wants to get rid of back pain
Under the supervision of a doctor or trainer slowly and consciously I make the classic sit-ups or sit-ups on a bench - 3-5, five repetitions approaches. All attention is directed to the stabilization of the hips and muscle bark.
Of course, a special kind of sit-ups, which is suitable to anyone, does not exist.
Anatomically, all of us far from ideal Vitruvian Man by Leonardo da Vinci. Nevertheless, it is the imperfection of your body will tell you what version of the squat will give the best results.
Mike Reynolds (Mike Reinold)
Exercise options, taking into account the anatomical features
1. Classic squats with weights
Perfect: for a long torso.
Most likely, you lean forward when squatting. The extra weight in their hands to help distribute the load between the buttocks, hamstrings and quadriceps, and you can do squats with your back straight.
2. Squatting on the bench
Perfect: for short legs.
Bench help without fear of injury to sit deeper than allow your feet in a normal squat.
3. Squat ribbon
Perfect: If your knees are turned slightly inward.
Secure the tape just above the knees so that it was stretched and slightly compress your feet. Confronting this power, you will seek to dilute the knees. This will help maintain the parallel position of the hips during sit-ups.
4. Squats with a barbell on your shoulders
Perfect: for a short torso.
Place the barbell or bodibar shoulders and squat, the weight is distributed on the back of the thigh, without overloading the back.
5. Squat "sumo"
Perfect: If the hips are not flexible enough.
Stand with feet wider than shoulders, toes apart. Lower yourself as far as possible, in order to better work through inner thighs.
6. Squats with raised heels
Perfect: with flat feet.
Without the natural flexure of the foot is difficult to transfer the weight to the heel. Put your heels on a small hill, then it will be easier to squat.
7. Squats with divorced socks
Perfect: for long legs.
Expand the foot sideways 45 degrees - not as much as in the squat "sumo". This will allow you to descend deeper. Your knees should remain above average toes.
8. Squats with dumbbells
Perfect: with asymmetry.
According to the distance from the floor to the dumbbells you will immediately understand which way to lean more. With the selection of the weight you will be able to work out the weak side muscles better and restore symmetry.