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How to breathe during strength training?
- Technique exercises for the leg muscles
- Exercise to prepare for squats
- The benefits of training with squats
- Correct breathing when you perform squats
Breathing technique is extremely important while performing any exercise, especially power. To understand all the nuances of proper breathing should start to master the element itself, to know exactly all the movements and subtleties of implementation. Consider this aspect of the training for example various types of squats.
Technique exercises for the leg muscles
The correct execution of exercises for the leg muscles depends on the adopted reference position. The first step is to stand up straight and place feet on width of your shoulders, or slightly wider, the posture should be steady and comfortable. The heel stop must be on one line, and socks should be slightly diluted in hand, thereby adopting the most convenient for ankle position.
Hands can be placed on the waist, to pull ahead or get a head — their position depends entirely on your convenience. If you spend training with a barbell, it should be placed on the upper back, but in any case not the neck. During execution of all exercises the back muscles and the press should be in constant tension to hold the spine in a level position.
Then proceed according to the following algorithm:
- making a slow and deep breath, gently begin to squat down;
- stay in a position where the thighs become parallel to the floor;
- exhale slowly climb up, almost completely straightening your knees.
To obtain a greater effect of exercise for the muscles of the legs should squat even lower and stay in this position for a few seconds. However, this option is rather complicated and unsafe to run, because in this case increases the risk of injury of the knee.
Throughout the exercise the back should be kept straight, shoulder blades together, shoulders back, and look forward to the workshop, otherwise it will increase the load on the spine.
Squats are technically complex exercise, and therefore their development should take account of such subtleties of execution:
- the position of the knees plays an important role, and that training was conducted safely and effectively to make sure that their direction is repeated in the direction of stop, i.e. that they slightly looked to the side;
- when doing squats it is important to bring the buttocks back so that your knees do not go beyond the stop line;
- your back should be kept perfectly smooth, but the body is slightly tilted forward;
- when you return to the starting position, it is important to include in the work only the muscles of the legs and buttocks, not helping himself by rocking and bending of the back;
- at the highest point the knee should not straighten completely, reducing the load on the spine;
- feet should be firmly pressed to the floor and not tear the heels when squatting.
Exercise to prepare for squats
In order to learn how to perform squats correctly and get the maximum effect from training, it is possible to do preparatory exercises. They are squats, but in a slightly simplified form. For example, work in the Smith machine reduces the load on the spine and does not require a separate effort for balance and weights. To facilitate the development of squats you can also perform them with small pancakes, putting them under socks feet.
To practice balance and exercise technique squats you can do them against the wall. To do this, stand close with your back to the wall, hands placed on the back of his head and slowly sink down, bending the knees and without lifting the housing from the support.
Lead the same exercise can be performed with the exercise ball, placing it between the back and the wall. During the movement up and down the ball must be rolled along the spine. Having mastered these options preparatory exercises for the leg muscles, you can begin to the classical sit-UPS, and later to use while training the weights.
The benefits of training with squats
Squats are basic exercises, but the main muscle group that they impact, are the legs, namely the biceps and quadriceps muscles of the thighs, buttocks. In addition, during movement (especially when using rods) intensively activated lower back and abs.
In addition to strengthening of these muscles, squats also help to increase their volume, improve strength and endurance, help to get rid of excess body fat on the buttocks and thighs. All this is achieved thanks to the diversity of exercises, as well as the fact that in the course of execution of work the largest muscle groups of the body. To quickly achieve its goal, it is important to develop the correct program of training, choosing the right weight lifting weights determining how fast to work and how many repetitions and approaches should be performed to obtain the desired result.
Correct breathing when you perform squats
Regardless of which option you are performing squats, whether you work from the own weight or with weights, you need to breathe always the same. The General rule of breathing for all exercises is that in the moment of greatest tension should be done slow and complete exhalation, and in a moment of relative relaxation — deep breath.
During squats, the lowering down should be accompanied by an inhale, and return to the starting position — exhale.
Respiratory rate should be adjusted to the rhythm of the exercise. For example, if you squat rhythmic music to the position when the hips are parallel to the floor, the movement speed will definitely increase, as well as breathing.
Special attention should be paid to breath while working with weights, because when the wrong technique there is a risk of loss of balance, the occurrence of dizziness and even injury. Placing the barbell on your shoulders, you have to slowly squat and at the same time to make a smooth breath, when lifting the shell up to do exhale. Some athletes at competitions hold my breath after breath and then squat and then jerk on the exhale rise. It is an effective method of work with very heavy weight, but it is suitable only for experienced athletes.
Uses photographs Shutterstock