Squats

Recently began to say that squats are not necessary. Indeed, it is easier to tell the newbie that his destiny – extension and flexion in the simulator, and some leg press, than to explain the technical nuances of this basic exercises, systematically to work on strength and flexibility, to put the vehicles, monitor the body, knees, shins, hips, to prevent “dive” in the pelvis. In fact, the squat available to all who have no contraindications to the flexion in the knee, ankle and hip joints, and no contraindications to the axial load on the spine. The movement is done in all sports and fitness it is a good place technically correctly executed squat, not just polorised with bodybare.

The contents

• 1 Working muscles
• 2 benefits of exercise
• 3 Technique
  • 3.1 Performing squats
  • 3.2 efficiency Advice
• 4 How to pick up a weight
• 5 the Effect on the lower back and knees
• 6 Squats in the Smith machine
• 7 Squats for girls
• 8 Types of squats
  • 8.1 “Sumo”
  • 8.2 Front
  • 8.3 Serger
  • 8.4 Gakkenshmidt
  • 8.5 the Squat to the lunge
  • 8.6 Squat on one leg
• 9 Equipment
• 10 Contraindications

Working muscles

The load is evenly distributed between the long muscles of the back, quadriceps, glutes, biceps of thighs and calves. As the stabilizers work the abdominal muscles, the Delta, the widest. Sometimes I think that long back muscles also stabilize in the squat, but the real situation depends on the technique. If an athlete is long-legged and thigh at it too long, the natural slope of the back forward would be offset by the work the long muscles of the back.

The benefits of exercise

For fitnessista the main advantage – the ability to develop maximum muscle in minimum time. The truth is harsh – the man who does, for example, 4 working set of squats at 8-10 reps with a relatively high weight, sit-UPS and goes home or to work will be folded is better than his companion, sticking out in the hall for half an hour, but that only perform flexion and extension, and a maximum, any presses of the platform legs.

For athletes and advanced Amateurs squat is good because:

• Builds overall muscle mass of the body. The back is also rising from the squat, that’s why experienced people always determine who’s lying about his job scales in the Internet is referring to his “pillars” (long back muscles);
• Allows more powerful footwork in all sports disciplines. MMA fighters and boxers, athletes and footballers squat with a barbell. Yes, they don’t take the same weight as powerlifters, but for producing power Mezhsezon perform this exercise. Besides, power squats – a key way of preventing injuries;
• Changes the shape of the thighs and buttocks. In bodybuilding the “old school” not training legs for a healthy person without squats. Lunges and presses the platform – auxiliary exercises, the squat is the main;
• Serves as an indicator of General power. Though clean power and test, mostly for powerlifting, it is useful to know. And exercises like leg press indicators of strength are not, as they do not work the muscles of the body;
• Improves health, including blood circulation in the pelvic organs, and increases the strength of bones;
• Increases energy expenditure on exercise, helps to burn fat and build muscle

Regarding the use of the squat for beginners and Amateurs of physical culture of disagreement. Objectively squats with minimal weights improves coordination, increases mobility of joints and strengthens ligaments. It does not contribute to injury if performed smoothly and controlled. Opponents of sit-UPS for beginners say that the muscles of such people is too weak to support the weight on the back, and perform a movement technically correct. Actually, it makes sense to give a small period of “pumping” of the muscles in the gym before squats, but to delay it for 4-5 months as some trainers, not to put beginners technique should not. The problem with beginners and Amateurs is the lack of skill and small joint mobility. To earn it the easiest way just sit.

Technique

Beginners start to learn the exercise with Seda on a box below parallel thighs with the floor. They perform the movement without weights, with the weights held at chest or bodybare on his shoulders. Once a person gets the hang of Seda with a flat back, no “unwinding” of the lumbar at the bottom point of the exercise, and without a strong forward bend, you can begin to teach the classic squat with a barbell.

Before you approach even a minimum weight need to be adjusted, and “scroll” in the head of the sequence. No need to run under the bar as fast as possible and remove it as a hit, even if the room and turn on the projectile. The concentration in the squat – the key to no injuries.

Performing squats

Rod is set to the height of the clavicles of the athlete, or slightly below. You have to get one motion to stand under the barbell and place it on the lower area of the trapezius muscle. In fitness it is better to avoid squats with the position of the neck to the top of the trapezoid. They are quite traumatic for the cervical spine, and an aspiring athlete can always carefully remove and put the bar from the racks, and therefore injure the neck;

Grip should be slightly wider than shoulder length, but stable, so that the hands do not slip to pancakes. Allowed a wider grip, if the mobility of the shoulder joints is not enough, but need to avoid losing balance. The back should be stress-bend, that is, the blades given to the spine and is omitted, but the press pulled up and compensates for the natural lordosis. To throw the coccyx upwards should not, if such a movement is obtained in a natural way, you need to stretch the front thighs and “tilting” your pelvis forward so that the pelvic bone began to look straight ahead;

The neck is straight. Feet are stamped on one line, the stamp aims to the middle of the arch of the foot, knees slightly bent. One movement the athlete extends both the knee and raises the bar above the post;

You must then pull the stomach inside for stability, to ensure that the fretboard is flat, and to follow three step the right leg back, left foot to the right, and alignment of the stop shoulder width apart or slightly wider. Socks unfold to the sides, not forward. The post parallel feet not squat. If you need this version of the squat, it’s better to fix the shank in a special simulator and hold the weights in front of you;

Next, the athlete makes sure that his back inclined slightly forward, blades pivoted and lowered, the press pulled up, inhales, and starts to breed and to bend your knees towards your toes. No movement of the pelvis do not need. And does he want to drag them back, to sit on an imaginary chair, and so forth .Energy from bending the knees and shins enough that the hip joints were able to work intended for them by nature, not an imaginary bodybuilders-beginners plane. On the contrary, during the squat it is necessary to follow the “rotation” of the pelvis and the tilt of the back. The first should not exist, and the second to be the minimum acceptable. In “fold”, that is initially tilted back, squat only tall people with long hip, they have no other anatomic variant;

Squat to parallel not to the hips with the floor, while the pelvic bone will not go below the top of the patella. Contrary to popular belief about the “safety of the squat to parallel for knee” peak loads in equipment with parallel corresponds to the front cruciate ligament. If you sit a little lower, the load is evenly distributed between the hip, knee and ankle joints, and ligaments will not be affected;

Once dosed achieved, it is necessary to powerfully push off with your legs and begin to straighten the knees and rise. Movement back to fitness in small and medium scales should not be searched. Similarly, you should avoid displacement of the center of gravity of the socks;

Squat quickly is not necessary. Return back to starting position and control the press before each repetition;

When all the repeats are done, you need to approach the racks, and through flexion of both knees to bring the bar to them.

Tips for efficiency

• No need to remove and lower the rod “in the scissors”, i.e. in the position of the lunge. With an operating weight of an athlete can swing forward or to the side, and he falls;
• Allowed to squat with a low bar, but not the “neck through the shoulder.” It sometimes give the girls to “load behind”. Fans load can glutes after squats to do any tilt with the rod or gluteal bridge, but breaking the shoulder joints for the sake of illusory displacement of accents is not worth it. Especially because most people have extremely low rod means will be significant inclination of the case forward;
• Tips ignorant fans about the abduction of the pelvis back and respect at the same depth below parallel are mutually exclusive. If a person will be something there to take, dosage it is only through the “dive basin”, or in a position where the body rests on the hips. Therefore it is necessary clearly to determine. If injury prevents squatting, not worth a squat in depth, due to the movement of the knees and no abduction of the pelvis back. If they are, should discuss with your coach options to replace the squat with another mnogoetajnoe movement for the lower body;
• The excretion of socks over his knees in the squat is not dangerous, but rather, it is a necessary condition dosed for people with long hip. Dangerous just to squat the knee cups straight ahead with parallel feet. Socks must be deployed as allows the hip joint, all other options are not acceptable;
• But the placement of stop wider anatomic width that allows the hip joint is dangerous too. This can cause trauma to the long recovering joint, and even stretching the adductors as unpleasant additions;
• The width of the squat “health” is defined simply. Athlete forced to make a jump and land on a convenient width. The placing of the feet when landing to determine the possible width option setting. Allowed to move his feet at 2 – 3 cm outward or inward, but not “remove” them for the sake of illusory desire to pump up the buttocks. By the way, a wide squat in addition to good raises the buttocks the adductor muscles of the thigh, so lovers of large basins and thin legs will not get there desired

Workout is the most crucial moment. Just run and turn the pedal – the most useless method of warming up to squat. Doing cardio no more than 5 minutes, then do without causing a series of gluteal bridge with support on the bench, a series of lunges with the left and right feet, and several approaches squats without weight. Then empty the neck rises up to the working weight from approach to approach increasing the weight. Step individual.

How to pick weight

Some exotic ways of selecting weights for a squat. This is not an exercise to perform “in denial”, at least until man learns to control the position of my body in any state of fatigue. Reps doing 3 to 12, sometimes more, this is due to the level of athlete and training.

Otherwise, follow the rules:

Repeat the last 2 should be difficult, but for the purposes of sports “work” is not a hell of a tilting the back forward, kept inside the knees, and lifts the pelvis up. It’s palpable muscle resistance load, that’s all;

You should always start with a blank fretboard, then follow the steps from 5 to 10 kg, up to working weight;

On different days it is possible to perform with different weights as a post-workout recovery is not linear;

Achieving the level of “squat your weight” women and “their squat to 1.5 weight” for men requires periodization, that is, Cycling heavy and light workouts, even if you squat 1 time per week

The impact on the lower back and knees

Injured athletes and people with hyperlordosis have to treat exercise squats consciously. Many do not perform the squats, at least until, until you reach a full recovery.

In itself the movement is not dangerous for the lower back and knees, and with weights no more own may be executed without naklonenie, bandages, and belts.

To prevent injuries you need to follow:

• The operation of the press. The abdomen should fall forward and be relaxed. Push the pressure in a zone is performed only if the athlete is doing power squats in the gym it should be avoided;
• The original position of the pelvis. No need to stretch your buttocks up, that we often see on photos from fitness magazines. It looks nice but very traumatic lumbar;
• The position of the knees. They move in the plane of the foot, toward the toes, not inside;
• Mobility of the ankle. If the Shin is “hammered” from walking in heels or trying to pump up the calf, is to ride her roller and stretch a little before squats.

Squats in Smith machine

This should be the shortest section. Smith machine vertical struts are not designed for squats. It is possible even to do bench press, lunges and vertical bench, but not squat. Why? It’s simple. During the squat the bar moves in a straight line only super-flexible athletes in the professional level. The majority of fitnessista she “rides” in an elliptical path, and that’s fine. If “forced” to try to straighten the trajectory, the load on the hip joint increases. Is a little wrong to put your feet, and you can be injured.

Squat in Smith, “square”, i.e. in position “feet in front” — one of the most anatomically unnatural movements, overloading the spine. It is contraindicated in cases of scoliosis, hernias, protrusions, and even simple pain in the lumbar due to hypertonicity. It is performed in bodybuilding for offset load in the buttocks, but do so either in healthy people or those who have priority pumping buttocks and not the preservation of health.

The benefits of exercise in Smith is, perhaps, for bodybuilding at a high level:

• During training, the athlete can use the “almost failure”, as it has the ability to put the barbell on supports at any point of the amplitude;
• In one approach it is possible to change the setting stop;
• Allowed the different position of the fretboard on the back, including a very high

If people can’t squat with a barbell on the level of their physical training, he should do goblet squats or squat and hold the handle block of the simulator, but not a movement in the simulator Smith.

Squats for girls

Many people are afraid to “rock the hip”, but as in this matter, decide not to workout and food fears can be left outside the gym. Girls who eat “to lose weight” will not get an impressive mass.

Here is an example workout with the squat “diet” all exercises are performed for 12-15 reps, with the rest strictly 45 seconds between sets:

• Squat with the stamp;
• Romanian deadlift with dumbbells;
• Flexion of the biceps of the thigh;
• Gluteal bridge;
• The extension of the thigh at the crossover on the buttocks

The types of sit-UPS

These varieties are for more in-depth study of muscles, or study the weaknesses of power of movement in powerlifting.

“Sumo”

Simulated stand to deadlift sumo. Develops the thighs, buttocks adductor of the thigh.

Front

The rod is held on the chest, it must be clearly dosed. Eliminates the inclination of the case forward.

Serger

The rod is held by bending the elbow at waist level. The movement serves for the correction of excessive forward tilt in the classic squat with a barbell.

Gakkenshmidt

Rod is taken straight grip behind. Some believe that it is better worked out the hamstrings and buttocks.

The squat to lunge

One of the movements in “scissors”, which corrects imbalances of the feet, actually one foot is a little behind on the toe, and the athlete is simply lowered into a squat from this position.

Squat on one leg

An athlete getting into the box, pull forward or down not just supporting leg and perform the movement first with one leg, then with the second. It is necessary to correct the “imbalance in power” legs.

Equipment

For fitness option with small weights equipment is not required. Very desirable sneakers with a hard, not springy sole. To practice powerlifting, or just the squat with weights significant weights you need to buy weightlifting shoes or sneakers with flat soles, shoes depends on the comfort level than a more vertical Shin squat at a specific person, and than more mobile ankle, the less he needs heels.

Contraindications

Squats are contraindicated in:

• A strong degree of scoliosis;
• The pinched nerve or sciatica;
• Joint diseases in the acute stage, or of pain;
• The coordination disorders

Specific contraindications and a set of exercises is worth discussing with your doctor.