As it is correct to do deep squats

Squats are the most productive exercises, and having seized the correct technology of performance of deep squats with a bar, beautiful volumes can achieve much quicker. Let's consider a set of exercises and technology of their performance.

Work of muscle and joints

Knowing the building and functions of muscles, it is possible to avoid injuries and to provide the necessary loading.

At squat such groups of muscles as work:

• quadriceps (that is a chetyryokhglavy muscle of a hip which is responsible for straightening of legs in a knee);
• the big gluteus which function is to straighten a trunk and to take away legs back and aside;
• gastrocnemius muscle which provides balance;
• muscles of a back and press;
• hip bicepses.

Learn what squats are useful to men and women.

Despite complexity of the technology of performance, it is possible to notice that for women such type of squat is the most effective as allows to achieve fast and desirable results.

But nevertheless it is necessary to approach such type of exercises intelligently that legs did not look rolled, the main load when performing is placed on the front surface of a hip.

It is important! If you for the first time has come to the gym, do not try to use independently exercise machines at all, address the trainer better, it will help to make the program of trainings suitable personally you that considerably will facilitate your sports activities.

Advantage and harm

It is also necessary to designate advantages and shortcomings of such exercises to clear for what they should be done and what they differ from usual squats in.

It is possible to carry to pluses:

• strengthening in the course of performance not only buttock, but also muscles of a back and an abdominal press;
• increase in endurance;
• the number of the studied muscles are much more, than in usual squats;
• the correct performance of exercises of this type positively influences a bearing and expands a thorax, sating an organism with a large amount of oxygen.

Video: about deep squat

As for shortcomings then it is possible to allocate the following:

• complexity of the technology of performance which will require not only serious physical training, but also an extension, flexibility and good coordination;
• deep squats are not recommended to be done to the people having or who suffered a knee injury as this type of exercises is capable to destroy and stretch knee sinews that can weaken knees and cause pain.

Whether you know? The absolute record in squats without equipment was set by American Don Reynkhodt. The weight taken them in 1975 was 423.5 kg.

Variations

Let's sort various options of this exercise which addition diversifies the training program and will promote bigger progress.

With body weight (that is without weighting compounds):

1. Usual squats. Get up directly, legs arrange at shoulder length, extend hands palms forward down, do not forget to strain gluteuses. Bend legs in knees, hips at the same time have to be parallel to a floor.
2. Squats of sumo. Legs at shoulder length, socks separately. It is necessary to fall as it is possible more deeply, straining buttocks.
3. Squats of a plie. Legs have to be wider in comparison with usual squats, a back surely equal, knees are sent to the parties. Exercise is ideal for development of internal muscles of a hip.
4. The pulsing squats. The starting position during which usual squat, but with several small fast movements by a basin is carried out up-down is accepted.

At squats with a bar all lower body is involved that is an important component for full and harmonious development of muscles. We will consider the correct technology of performance of squats of a such type slightly below.

Whether you know? 212 times with a bar in 100 kg weight in 25 minutes are a result of the world record set by Sergey Rachinsky.

With dumbbells and the weight of the technician of squats a little in what differs from classical with a bar as the same muscles are put into operation. Undoubted plus is that such type of exercises does not overload a backbone therefore will serve as good replacement to a bar.

Smith's exercise machine will be ideal for beginners as provides a basic training of muscles and decrease in load of a backbone. Loads muscles of buttocks, hips and hands during presses. Can serve as an alternative to a bar, however not on a constant basis.

Being engaged on this exercise machine, it is not necessary to worry about balance, the emphasis goes on a signature stamp which is in vertical position. It is necessary to remember that though among women this exercise machine is most popular, it is not full replacement of a bar and effect of it will be less.

Correct technology of performance

Let's consider as it is correct to carry out squat with a bar.

Important! The best provision of a bar during exercises — on the middle or is slightly lower than the middle of a trapeze, that is is slightly farther than shoulders that will weaken pressure upon shovels.

Especially this instruction will help beginners:

1. First of all correctly we have a signature stamp at the level of shoulders. We approach a bar a back, having then it on an upper back, elbows at the same time are directed down. If it is heavy to you to hold a bar in such position, so its weight excessively big. The breast is most open, shovels together, socks are slightly divorced in the parties, a chin up.
2. On a breath slowly we squat, trying that hips were parallel to a floor, and legs did not go beyond the line of socks. Position of a backbone also matters — it has to be ideally direct, you should not twirl by the head in different directions better, otherwise neck pains will develop.
3. On an exhalation smoothly we make rise, beginning it with a basin and finishing with the case, we involve knees very carefully not to provoke to them excess loading. In breaks do not relax, observe the correct rhythm of breath and strain a press.

How to avoid injuries

The wrong approach to business can cause pains and injuries of joints and muscles.

We recommend to esteem how it is correct to squat with a bar on shoulders and also as it is correct to do frontal squats with a bar and the Bulgarian squats.

In order that there were no similar troubles, it is possible to undertake the following:

1. Before any training of a muscle it is necessary to warm, that is to do warm-up which considerably will reduce risk of stretching and a gap.
2. You watch a back and breath: the back throughout all training has to be direct, not roundish, otherwise there will be an absolute trauma. The direction of a look is important for maintenance of balance — it has to be directed directly or up. It is impossible to neglect also technology of breath: on a breath — squat, on an exhalation — rise.
3. To save itself from the problems connected with a back and knees it is necessary to approach reasonably selection of weight of the equipment, not to be overstrained, and at the amplifying pain immediately to replace or stop exercise.
4. It is impossible to squat barefoot — standing there has to be a footwear which is specially intended for sports activities.

Having mastered the correct technology of performance of squats with a bar, trainings will become only in joy, and the fast result in the form of rounded and pleasant shapes will not keep itself waiting.