Squat – one of general exercises in fitness. Depending on technology of squats during the training, muscles of buttocks, quadriceps, to a lesser extent gastrocnemius muscles are involved and also all small muscles of the lower body, besides, the back and the press participates. Experienced athletes are able to regulate work of any given muscular groups during squats to provide the necessary loading in the necessary part of the body.
Instruction
1. Squat – exercise at which the person lowers the trunk down, bending at the same time knees. There are many variations of squats at which different muscles are involved in various degree. The necessary exercise depending on the purpose and sport is chosen: for example, there are squat powerlifts – the deepest and heavy, they give the greatest load of muscles. Bodybuilders, admirers of fitness, heavy athletes use squats, this exercise is even included in the basic complex of gymnastics which is often carried out on exercises in kindergartens, schools and other educational institutions, sports sections.
2. Squats make the whole complex of various impacts on the organism: they increase blood circulation in the field of the basin that stimulates acceleration of the metabolism and helps to get rid of cellulitis; they burn the huge number of calories; they promote formation of the beautiful bearing; and, above all – they strengthen muscles, thereby doing the person is stronger, is more hardy, more mobile, at the same time the relief of the lower body becomes more accurate and expressive.
3. Most of all during classical squats when buttocks are taken away back, the back the straight line, feet stand in parallel, and heels don't come off the earth, quadriceps – large muscles work at the front part of the leg – and gluteuses. If to part a little socks aside, and to incline the back forward (without rounding), it is possible to increase load of buttocks. The more widely legs are divorced, the external muscles of the hip located on each side from outer side participate less and more quadriceps join. Broad squats with the socks of legs divorced in the parties – the plie – study the internal part of the hip. At superficial squats without additional weight other small muscles of legs including sural, are involved to a lesser extent. Than the deep squat is more than the weight, that is given squat heavier and the load of calves is stronger.
4. Also at squats the back works even if there is no additional weight: it is necessary to hold the bearing directly because of what muscles of the back strain and become stronger. The press is involved during exercise too though it is insignificant.
5. The squats more than the weight are deeper, the muscles grow stronger – it helps to create the necessary relief. More intensive, but less heavy and superficial squats increase endurance of muscles, strengthen them, but don't promote their increase.