Share in WhatsApp
Squats – controversies
Along with the bench press and the deadlift thrust squats with a barbell on the shoulders are a key element in strength training. When performing squats well worked muscles of the lower body: hips, buttocks, calves, lower back. To effectively build muscle, are important nuances of performing sit-UPS: the position of the rod, width of grip, the placing of the feet, depth of Seda.
Fitness with barbell: rod position during squats
The rod can be placed on the shoulder or on the shoulder. The first option is traditional. This is a classic rod position at which the housing rests more directly, and almost the entire burden falls on his feet.
The lower method of placing the rods are distributed in powerlifting. It allows you to engage in exercise the back, since the stronger the athlete is leaning forward.
Width of grip, the placing of the feet and placing the discs under your heels: tips to fans HLS
There is a narrow and a wide grip. The use of one or the other depends on personal preference. Someone feels better, when puts hands close to the shoulders. Another athlete is more convenient to move her arms wider.
The stand “feet shoulder width” is a basic option. It is necessary to start for beginners. Then you can put feet and already. In the narrow formulation, the burden shifts to the external surface of the thighs, while with wide-set legs for more voltage feel the muscles of the inner surface.
Before performing squats athletes are often placed under the heel of the drives. It helps athletes, whose heel is constantly lifted from the floor disks protect the ankle joints from injury. It is also believed that so kompensiruet insufficient stretching. In any case, to use the pancakes should individually if necessary.
Depth squats: health risks
Fitness enthusiasts typically choose between two types of squats: a deep squat, and squat to parallel. With deep squats, the pelvis is lowered below the level of the knees. This sort of exercise allows you to use almost all the muscles of the legs, and muscles in this case maximally loaded.
In squats to parallel thighs take a horizontal position, that is, are parallel to the floor. In this case, the load is not as powerful as with a deep squat, but these squats are still very well worked quadriceps thigh muscle (quadriceps).
The main objection to deep squat – increase the risk of injury to the knee. When the pelvis and hips drop below parallel, the knees protrude far over the toes. It is believed that this more unstable position for the knee with a significant load on them. In fact, for the seasoned weightlifter deep squats are no more dangerous than proprietary. The main thing is to observe the implementation of the deep Seda and go this exercise with an already strong, muscular legs.