Occupations in gym demand not only discipline and physical efforts. To receive effective result and not to be injured, it is necessary to understand what any given exercise machine is intended for. In this article it will be a question of Gakkenshmidt's squats or as they are called still, gakk-squats. We will tell, what is it, what groups of muscles are studied during the occupations and as it is correct to behave on the exercise machine. Let's talk also about mistakes which are made most often, we will give couple of useful tips and we will tell, than it is possible to replace this type of loadings if it did not suit you.
What muscles are studied
It is no secret, that different exercise machines train different types of muscles in view of what it is very important to know how the exercise chosen by you influences an organism and what muscles trains.
Learn what muscles work at the correct technology of squats.
Gakkenshmidt's squats positively affect muscle work of quadriceps, in particular, on a wide lateral, wide medial, wide intermediate and direct muscle of a hip.
They train also a hip biceps, studying a hip biceps, semi-tendinous and semi-webby. One more group of muscles on which there is loading is called muscles assistants. In this case it will be a question of razgibatel of a backbone and trapezoid muscles.
Athletes in so-called days of legs as almost all loading goes on a lower body — legs and a basin in particular often resort to this exercise. However you should not forget that also during performance of squats the case actively participates in work, just load of it is small.
Whether you know? This exercise perfectly will be suitable for girls, and that is why: if your purpose which — is pumped up, which is brought up of the priest, then Gakkenshmidt's squats become a great option. And all because occupations on such exercise machine actively involve buttock muscles in work.
Gakkenshmidt's squats have an interesting property: the person can regulate the level of load of any given muscles. It becomes as follows. To involve lateral department of a quadriceps in work, it is necessary to put heels more closely to each other. For involvement in work of an adductor and average department of a quadriceps it is better to arrange legs on the platform more widely. Besides, you should not forget that squats in the special exercise machine are carried out. Thanks to its design the athlete has an opportunity to choose at what height to arrange feet. To strengthen load of buttock group of muscles and a biceps of a hip, it is necessary to put legs higher. Lower position of legs will transfer load of front muscles of a hip.
Learn how to do various options of squats: sumo, goblt, Sissi, air, deep, Bulgarian, frontal with a bar, with a bar on shoulders.
Advantages and shortcomings of exercise
As well as occupations on any exercise machines in the hall, the gakk-car has the positive effects and possible negative. Let's tell about them in more detail.
From advantages it is possible to allocate the following:
- level of training. This exercise machine perfectly will be suitable for fans or even for beginners. By means of a design the load of a back becomes many times less therefore muscles of legs are more carefully studied;
- safety. The person should keep in standard squats independently a bar, and for those who only began to be engaged, it is quite injury-causing — hands and muscles of a back can not cope with such tension. Gakk-mashina undertakes this task;
- variability. Changing a position of legs, it is possible to regulate load of different types of muscles and to choose what you want to work;
- lack of need for secure. At usual squats with a bar this role is carried out by other person, on the exercise machine there is a special button. With its help it is possible to reduce platform weight if you did not calculate the forces and you cannot rise;
- existence of shoulder straps. Out of the exercise machine the shoulders would also receive the share of loading, and it is possible that on this part of a body there would be bruises. Thanks to shoulder straps it is possible to avoid this problem;
- falling exception. Because of fixing on a design it is impossible it is possible to fall, therefore, to avoid injuries of a back and waist.
Now we will talk about shortcomings of this exercise:
- during exercise performance the big loading also goes on joints;
- it is impossible to call gakk-squats universal as there are contraindications to their performance. The most widespread of them: weak physical training, injuries, presence of diseases of the musculoskeletal device.
Whether you know? The more muscle fibers it is involved when performing exercise, the growth hormone is produced more actively.
Correct technology of performance
It is not enough to know about how the exercise machine looks and what muscles it influences. Before starting occupations, it is necessary to understand as it is correct to carry out exercises. This knowledge is necessary not only in order that your occupations were productive.
They will also help to avoid possible mistakes which often lead to getting injured therefore be attentive and without fail study rules of performance of squats in the gakk-car, it is necessary for your safety. So, below we will tell to what moments during squats it is worth paying attention. In particular, how it is necessary to have legs on the platform how to move not to injure muscles and for what it is necessary to follow certain rules of breath.
Study the effective program of squats: for men, for girls.
Setting of legs
It is important to place foot on the platform most steadily. However, in addition governed, exist some more. For example, how you will put the legs, depends what muscles will be studied.
So, there are several options as you can accommodate in Gakk-mashine:
- To put feet nearby.
- It is wide to place legs.
- To put them on the upper edge of the platform.
- To place feet at bottom edge of the platform.
It is worth paying attention to that knees were parallel to feet and did not go beyond the conditional line of socks. Also it is always necessary to put on the platform foot completely. It becomes because it is necessary to push out weight mostly a heel. The heel is a support which allows the person to fix the provision of foot on the platform.
Important! One of those who carried out this exercise, standing on socks, there was a Volume Platz. However we do not recommend to follow its example and that is why. Such provision of foot does not give a guarantee that your leg will not slide off. Besides, some athletes for such arrangement of legs have a good reason: bad extension of an Achilles tendon. The person with such feature, even sitting down on hunkers, will not be able to put all foot on a floor. In that case we recommend to refuse Gakkenshmidt's squats in favor of a press legs.
Movement
When you already dealt with a design and chose the weight, necessary for yourself, it is possible to start occupations:
- For a start you need to become a back to the exercise machine and to nestle on its back a pelvic part and a back.
- The head has to be located between shoulder straps, and hands — to hold these shoulder straps.
- The return squats in the gakk-car cannot be done if you want to work muscles of hips. Such situation is good only in case of work on calves.
- The back has to be naturally curved. It is necessary to look before himself.
- It is desirable to do squat until legs do not become parallel to a floor. It is a standard squat in the gakk-car. It is also possible to fall below, and it will be already called a deep squat.
- Then it is possible to rise. It is important that movements were smooth, slow — haste and sharpness can lead to injuries.
It is not recommended to carry out such exercise over 10-15 times for one approach.
Breath
One of the most popular beliefs is that it is not necessary to monitor the breath during exercises — same natural process. However in practice it turns out that the wrong breath can become the feeling sick reason after or even during the occupations.
That to avoid it, remember simple rules: when bending knees you have to inhale, and when straightening legs — to exhale. It is connected with the fact that, straightening legs, you lift some weight and strain muscles as much as possible.
Learn how it is correct to squat on one leg.
And one of rules of breath says about what needs to be exhaled during the greatest load of a body. In the return case you can face a problem of elevated pressure in lungs.
Technology of performance of gakk-squats: video
Widespread mistakes
Of course, all people can be mistaken. However mistakes in gym are fraught with serious injuries therefore we advise you to pay attention to the next moments when performing squats with a bar on the exercise machine:
- It is impossible to put knees so that they looked inside. Such position of legs threatens with the torn ligaments or injuries of a cartilage. Not to allow such injuries, it is important to develop knees so that they were parallel to feet, that is looked there where also socks.
- Not to fix a basin during squats. The similar laxity can develop into such diagnosis as a hernia nuclei pulposi. To keep health, press gluteuses to an exercise machine back.
- Incorrect position of the head influences a backbone bend. It is not necessary to look in a ceiling or a floor at all to cope with physical activity. The best option — a look before. Thus, the backbone will be the most equal, natural and will be able to sustain that small loading which on it appears when performing exercise.
- The heels which are coming off the platform. Such mistake can be caused by two reasons. The first is insufficiently good extension. It is solved simply: find more time for to stretch muscles, and only after that start occupations. The second reason is connected with specific features of anatomy. In that case to stretch muscles at you it will not turn out, and use of a press legs will become the best decision.
- Wrong breath. Can seem that it does not influence anything, however it not so. If at the moment when you inhaled air, you are straightened, then in lungs the level of arterial blood pressure can increase that negatively influences work of all organism. Therefore you breathe during squats correctly: inhale when you fall, and exhale when you rise.
- Choice of footwear. It is not only about the most comfortable sneakers in which it will be convenient to you to be engaged, but also to choose separately footwear for the exercise machine there is no need. Just footwear with a low, that is low sole best of all is suitable for sports activities. It is important that the sole was rigid. It will provide you stability of feet on any exercise machine. Also it is worth remembering that sneakers have to be completely closed to protect foot from damages.
Important! In rare instances elevated pressure in lungs together with big physical activity can lead to a rupture of body.
Useful tips
Besides the correct technology of performance of squats, there is a number of nuances which are also important. Consider the following councils that occupations were not a waste of time or ineffectual torture:
- Before the occupations do warm-up for all muscles. Thus you will prepare the body for further physical activity and will avoid sharp load of muscles. The last is fraught with stretchings and other injuries.
- If you are not sure that your feet are healthy before going to the hall, see a doctor. If flat-footedness is found in you, you will need to get special insoles. Do not forget that foot during the occupation also actively works.
- Knee pain when performing exercise is partly natural, joints also are involved in work. In such situation it is possible to use elastic bandage, only you should not tighten too strong them on a lap. If it is not enough, pound knees by means of the warming ointment then again wind them with bandage.
- The orthopedic belt will help to get rid of back pain. It is possible to squat in the Gakkenshmidta car and in it, it is only important to weaken it between approaches.
- If the correct performance of squats is not given you in any way, your organism is not ready to such loading yet. You should not refuse exercise at all, it is only a reason for working off of the equipment. For this purpose it is required to remove all pancakes from the exercise machine and to be engaged without additional weight. Only after you learn to squat correctly in the gakk-car, it is possible to increase loading gradually.
- That load of brushes became less, it is possible to resort to use of special straps for hands. Such straps are necessary when the athlete lifts heavy shells.
Important! Surely listen to the feelings during the occupations. If the correct squats trouble you, reduce loading. The strong discomfort can also be a signal of presence of a trauma or unpreparedness of a body to big scales.
What it is possible to replace with
If this exercise does not suit you for any reason, you should not be upset: it will be perfectly replaced by a press with legs.
It is carried out on the same exercise machine, the difference consists only in position of a body:
- To take an initial position, rest a back against a back, and place shoulders under shoulder pads. Put direct legs at shoulder length and place them on the platform.
- Then on an exhalation bend knees, thus lowering the platform until calves do not become parallel to a floor.
- From the second position push out feet the platform from yourself, thus having involved in muscle work of buttocks and legs.
Now you know what is Gakkenshmidt's squats and as it is correct to carry out exercise, and we hope that this information will help you to avoid many mistakes, injuries and will lead you to the purpose — the sound tightened body.