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Squats with weights: the use and variety of exercises for the legs

5 min read

fitness, lifestyle

Squats with weights: the use and variety of exercises for the legs

The contents

  • Use strenuous exercise
  • Variety of exercises with weights
  • The rules of exercise with weights

Weight is heavy a shell for high-performance study the lower part of the trunk, shoulder girdle and arms. Despite the impressive weight, perform exercises with heavy weights can not only experienced, but beginners and athletes. A particularly effective combination of weights with variations of squats that involve different muscle groups.

Use strenuous exercise

Squats using weights is not so popular athletes as squats with dumbbells or barbells. However, for effective pumping of the hips, buttocks or legs, they also fit perfectly. Great exercise with this shell will help to diversify the training programme and to work deep muscles, which cannot be used when training with a barbell or dumbbells.

What is the main use and benefits of squats with weights? Sets of squats with the shell help:

  • to engage in active buttock, thigh, calf, lumbar muscles;
  • to improve strength and overall stamina;
  • to increase the elasticity of the longitudinal muscle fibers;
  • strengthen core muscles;
  • static loading of the shoulder girdle, arms and chest;
  • coordination of movements and balance;
  • to normalize the blood circulation in the pelvic organs;
  • to prevent stagnation of the disease;
  • improve joint mobility;
  • the maximum loading of the quadriceps of the thigh.

Exercise with weights have their contraindications. It is not recommended to perform these squats people with ongoing inflammatory processes in the postoperative period, diseases of joints, diseases of the spinal Department.

Variety of exercises with weights

Squats with weights are very diverse. Each of the options exercise load a separate zone and work different muscles. Due to the large list of variations of the element can be used regularly to add variety to your fitness training, due to which will increase the overall efficiency of power training.

Squats with weights differ not only in intensity but also on the implementation of technology. The load can be performed as a single shell or several.

  • Basic squats.

Standard physical exercises for the gluteal and femoral areas. The weight is taken with both hands and settles on the chest, feet apart at shoulder distance. From this starting point to perform a squat to parallel with the floor, to stay on for 2 seconds and slowly return to the starting position, pushing heels.

  • Squat-plie.

Complicated kind of squats, working on your calf muscles, lower back and posterior thigh. Feet should be placed wider than shoulder level, when lowering the pelvis the weight is in front of the chest keeping your elbows bent. The pelvis should be lowered to a parallel plane with the floor, then hold at the peak voltage for 2-3 seconds and return to starting point. Pelvis and back are in one line.

  • Squats “sumo”.

This technique fiznagruzki similar to the previous one, with only one difference: when lowering and lifting your body the hip joint is moved back, forming a small curve in their lower back, and the body is bent slightly forward. This body position shifts greater physical exertion mainly on the gluteus muscles.

  • Squats with the rise of the projectile.

Great exercise for pumping buttocks and lower extremities. During the squat the kettlebell from the shoulder is pulled up, whereby the focus voltage is shifted to the lower torso. Static load affects the upper body. Every new approach should be performed with the change of the working hands.

  • Bulgarian squats with weights.

One of the most difficult physical activity. The exercise is particularly suitable for men’s training complexes on the legs, buttocks and back. You need to take two weights to maintain balance and to place them in the hands stretched along the body. One leg should be bent at the knee and retract with the emphasis on bench or any other support. Thus the entire load is distributed on one working leg. The squat is performed prior to the thigh parallel with the floor at a slow pace. At the peak voltage should stay in a static position, and then return to the starting point.

  • Squats with two kettlebells.

Is the same as basic squats, hold weights at arm’s length. This option loads the static muscles of the shoulder girdle and pectoral muscles and also works the muscles-the stabilizers of the back.

  • Circular transfer to the squat.

This element is quite complex and energy consuming so it is recommended only for experienced athletes. When performing the squat, you must pass the weight on the horizontal axis of the trunk from one hand to the other in a clockwise direction. In addition to the study of the thighs and buttocks, fiznagruzki develops coordination and reaction speed.

The rules of exercise with weights

To great exercise with weights has brought only benefits and not affect the body negatively, to execute them in accordance with the rules. Precautions will protect the athlete during the training and will help to avoid the effect of delayed onset muscle soreness after class. The list of basic rules when performing squats with weights you can enable the following nuances.

  • When the primary weight selection for training, consider the level of the physical preparation and training goal. Most suitable weight of the projectile for girls — not more than 10-12 kg, for men — 15-30 kg. If the main athletic challenge of athlete — effectively increase muscle volume, it is recommended to gradually increase inventory weight 2-3 kg at least get used to the previous weight.
  • Before beginning weight training to perform a complex warm-up exercises. They will help to warm up muscles, stretch ligaments and tendons. Best for squats with weights as a warm-up suit classic options: pushups, pullups, crunches, active walking, lunges.
  • In the initial stages it is recommended to perform a set of 10-12 approaches to avoid excessive rupture of muscle fibers. Increasing power endurance you can maintain the same number of repetitions but increase the number of sets.
  • During execution of the squat it is important to control the position of the knees and make sure that they do not go beyond the border of the toes.
  • Depth squats is determined by the fitness level of the athlete. Beginners can perform shallow squats with weights, and advanced athletes are encouraged to lower the pelvis to the thighs parallel with the floor surface.
  • In the process of sit-UPS it is important to keep your posture straight and your body slightly tilted forward: in this case the load is correctly distributed along the axis of the body, avoiding loss of coordination.
  • Knee joints when lowering the pelvis needs to move forward and not in opposite directions.
  • Squats with weights — this is a versatile and powerful exercise that helps to simultaneously involve several areas: thighs, buttocks, calves, lower back, hands. In combination and alternation of different versions of squats can create a training program to achieve aesthetic, ripped and strong body.

    Uses photographs Shutterstock

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