There is the set of the effective exercises aimed at the development of legs and buttocks. One of them are squats. For fast achievement of necessary results it is necessary to carry out them correctly.
Squat is one of the major exercises both in strength sport, and in overall physical conditioning. At the same time the greatest load is placed on muscles of legs, the bottom of the back and gluteuses.
Squat is one of the major exercises both in strength sport, and in overall physical conditioning. At the same time the greatest load is placed on muscles of legs, the bottom of the back and gluteuses.
Squat is one of the major exercises both in strength sport, and in overall physical conditioning. At the same time the greatest load is placed on muscles of legs, the bottom of the back and gluteuses. [врезка#1]
Yields good results thanks to what is multiarticulate and involves the large number of large and small muscles in work.
Yields good results thanks to what is multiarticulate and involves the large number of large and small muscles in work.
Yields good results thanks to what is multiarticulate and involves the large number of large and small muscles in work. [врезка#2]
Basic rules of squats
The main conditions of the correct squats are the direct back, the support on full foot without breakaway of heels and the exception of carrying out of knees before socks. In the prisyada the line from the knee to foot has to be perpendicular to the floor, the case at the same time can't be inclined forward too strongly. It is necessary to look during squats directly before himself. During squat the breath is taken, during rising — the exhalation. Knees shouldn't turn inside.
All this is important not only for obtaining fast result, but also for the exception of traumatization and excessive load of the backbone and joints. At the same time it is necessary to tell that the option of squats with the support on some socks though is more sparing, but bears big load of foot arch joints. At the first trainings in order to avoid the joint pain it is necessary to squat to parallel position of the hip to the floor. In process of accustoming it is possible to begin to do deep squats. At the same time it is necessary to remember that squats "in the floor" can't be done at fast pace. It is fraught with injuries of knee joints.
Types of squats
Sumo squat. When performing this squat the knees are moved apart and developed in the parties. Feet remain at the level of shoulders or are closer to each other. This exercise loads muscles of the internal surface of hips and the buttock stronger. Plie squat. Legs are put most widely, socks and knees gets divorced in the parties. This type of squats also allows to work better the internal surface of hips and the buttock. In this exercise it is impossible to squat deeply and to straighten knees, returning to the home position. Squats on one leg ("pistol"). One leg rises at right angle. The support during the squat becomes on other leg. Then legs change. Squats on one leg give the maximum load on all muscles of legs, buttocks and the back and also help to develop the vestibular mechanism. Squats with lunge of one leg. It is the simplified squat option "pistol". Not pivot foot is taken out forward only during rising. It exercises is not only power, but gives also cardioloading.
Increase in efficiency of squats
When receiving the habit to squats it will be correct to strengthen loading in exercise. Weighting compounds, dumbbells and the post will help with it. At the same time not only additional load of hands is given, but also muscles of legs and buttocks also develop quicker. It is also possible to do deep prisyada. The stomach in has to be tucked, buttocks are compressed. The delay on the prisyada gives good loading. For improvement of results it isn't desirable to tear off heels from the floor.