What is partial squats, quits with chains or harness, weightlifted lifts from plunks (boxes, Visa). And where in the end laying the vulture?
Flame named after Lebron James
Not so long ago, the Internet got a video with the semi-trailer stars Basketball Lebron James:
Which simply struck the swing and silovikov, causing a sea of \u200b\u200bquestions; The most worried the pair of the following:
- what does his coach "sits" on?
- how did he become a champion with such a satellite?
We'll figure it out why Lebron did it and how to live with it (and squat).
Meaning of partial squat
Athlets different species Sports use partial squats (half or even a quarter of the usual range) to study a certain area of \u200b\u200bamplitude.
For example, this applies to basketball players - they do not fall into full Sed for the jump during the match, therefore it makes sense to work in training in the partial range. So you can use greater weight and get a greater specific effect for your sport.
But there is a nuance: so that the semi-man goes to benefit, it is necessary to work first first (and develop enough strength) in full-amplitude. Otherwise, partial can harm due to a number of flaws.
Cons of semi-man
1 - knee overload
When the legs bend to an angle of 90 degrees, the knee joints turn out to be in the most vulnerable position. They have to stop lowering (with higher burdens) in the middle of the range, the slightest violation of the technique may result in injury. If you have honed to perfection a complete satisfaction, then you will perform partially correctly.
2 - Muscle imbalance
Deep cried comprehensively workers large muscles Niza - quadriceps, buttock, biceps hips. If you get partial, then the quadries will get their load, but other groups will fall behind. Of course you can add additional exercises And for them, but it takes more time both in training and on recovery. And our resources are limited (unless, of course, not expanding sports "vitamins").
3 - Reduction (abbreviated) amplitude
Sooner or later, those who switched to the semi-traced, begin to unconsciously cut the range, chasing weight. The more caught on the shoulders, the smaller the depth of lowering. Yes, the principle of progressive overload should be observed, but if the amplitude becomes too short, then the useful effect of such a squat is lost.
TOTAL: Do not even think about the half-graduate, if you did not get to two of your weights (at least) in full. Are you satisfied with your weight? First reach 200-250%, then return to the conversation about the partial one.
So what about Lebrone?
Understand two things:
- On video only one approach from all its training program. You do not know what else he does.
- LeBron is very high (203 cm), and probably this is the maximum depth on which he could qualitatively sit down after summer holidays. He was not obliged to be immediately injured to anyone to prove anything.
Alternatives semi-man
Improve jump and strengthen top The range can be other ways: squatting with chains / harness and jerk / lifting on the chest from the plintes.
Captures with chains or harness
More secure (since you continue to fall into full amplitude with the same technique) and effective (since the load increases with chains or tensile harness).
HeavyThetic Lifts from Plints (from Boxes, from Visa)
Jervy thrust with benches:
Sevetic traction, lifting on the chest and jerk - wonderful means of improving jump. Such movements help to convert the power to the power and the speed that are necessary in the power to slowly and squat different types Sports.
Of course, the competitive jerk or climbing on the chest in the session is technically complex (and not everyone will have enough flexibility and mobility of the joints), but more simple moves It seems to be a jerky thrust or jerking from Visa in the rack are quite accessible to most people.
Low position of the grid on the back (lifter)
Powerlifer worries only one thing - a predetermined depth with maximum weight. Therefore, many noticeably lean forward, carrying a load with quadriceps to other pelvic belt muscles. For this purpose, they are squatting, placing a row on the back down: it allows you to further rely on the pelvis back and more use powerful butorous.
In the Equipment Federation, this option also allows you to get more benefits from suit for squats.
At the bottom point of the pelvominated squat, the costume is stronger and - tightened on the way back - helps to get up with a lot of weight.
Because of the mechanics (and plus from the equipment) in such a nice most often put records. And therefore many pitchings consider it optimal. But it is optimal only for lifting weight from point A to point B, and not for the development of legs. In lifter prison more flexion In the hip joints than in the knee, therefore, the bodies are working more (and the bottom of the back is strained) than quadricepsy. According to the position of the body, such a closer to the edge.
So if you get involved in squatting with a low grip position, then risk of staying "without hips", especially if you have relatively long limbs and quadries are not inflated. But the squat was originally a leg exercise.
By the way, although this option is usually called Lifter, not all the stars of Troyboard prefer it. For example, the famous ED Cohen leans in the critic is much smaller than most Powerlifters. From the new stars, Dan Green also sits in training with an almost vertical case (and still enjoys the front prote), moving to the inclined option only in preset preparation.
Sound with a high position of the grid (bodybuilder)
And so we got to the most "massive" option. Although the tents are sitting with the same technique, who need the maximum strength of the legs in the full range of movement.
Most people simply do not need a lifter squat, no matter how "optimal" it is called. Moreover, many Powerlifters would also be useful to include high-speed squats with a minimal slope in their workouts, switching to the competitive option a couple of months to the competition.
For high-quality execution, you will need merting tanks (special high-heel shoes) or have to put pancakes under the heel. It will help to fall into full saddle with a bar on his back, keeping almost vertical position Cases. Someone will be more suitable Cup Priest or Neuror (with a barbell in the elbow bend), but they will not be able to use solid weight.
If your goal is the maximum muscle mass and outstanding quadriceps, Learn to make a complete satisfaction with the high position of the grid and the minimum housing slope.
In partial and lifter squats their specific goals, they need to be applied to certain attributes with a certain physique in certain training periods. Even if all the favorite champions in Youtube rollers are so sitting, you can simply be easily suitable due to individual features and preferences.
Decide for the purpose of your workouts, you are squatting to:
- above to jump from a small deputy?
- lift a record weight from point A to point b?
- to achieve maximum quadriceps hypertrophy?
Answer yourself, and it will be clear what kind of prison is better.
And hello again, it's again! On the calendar environment 9 November, which means that it came the most time for a technical note on. And today we will talk about squats with a barbell behind your back.
According to reading, you will learn all about the muscular atlas, the benefits and technique of doing exercise, we will also conduct some comparative analysis and find out the feasibility of using unusual squats in your training program.
So, sear one more, we begin.
Squats with a barbell behind the back. What, why and why?
When was the last time you sat down with a barbell? And with a bar behind his back? I am sure that the units of you have heard about such an exercise and, once, two and turned around, carried it in His Hall. And indeed, why to invent a bike if there is a classic time tested - or? Yes, it is, but often athletes (now we are talking about girls)that use the classics, for example, squats for the buttocks, do not understand: why the ass voluly practically does not change, but the front thigh grows as on yeast. And the thing is that in due time somewhere and somehow it was said that without classic squats of the muscles of the buttocks do not develop. And the lady from training to training is working on the practical embodiment of the theoretical council. Our readers, I am confident, know why their colleagues from the example "Zhenya" does not grow, and thigh grow? That's right, the whole thing is in laying legs. They should be rendered forward, and the "simulator" is replaced from the rod to Smith's car.
Another indicative example is that the classic is not always good, is the execution of squats in the hernia of the lumbar spine. This time the guy said: you want legs - squatted with a barbell. However, a person had forgotten to ask, whether he was all right with his back. Oh, yes, what am I all this? And all to the fact that very often non-standard atlites are needed non-standard exercises. And sometimes they even better classics give the work of the muscles. That's about one of those, squats with a barbell, we will talk further.
Note:
For better assimilation of the material, all further narration will be divided into subpowers.
Muscular Atlas
The exercise refers to the class of multi-stocks with the type of force Push (push) and has its main goal of the elaboration of the muscles of the front surface of the thigh.
The muscular ensemble includes the following units:
- targeted - quadriceps;
- synergists are large butodic, large leading, cambaloid;
- dynamic stabilizers - biceps of hips, calf;
- stabilizers - spinal extensors, top / middle of the trapezium, levator blades;
- antagonists-stabilizers are straight, oblique abdominal muscles.
Full muscular atlas is a picture.
Benefits
Performing the exercise of squats with a barbell, you have the right to count on obtaining the following advantages:
- increase muscular mass and the volume of muscles of the hips;
- development of quadriceps;
- development of power of graft;
- inclusion in the work of a large muscular array at once;
- elevated release of anabolic hormones;
- increased energy cost;
- ability to train legs when problems with the back (for example, in the presence of protezies, hernia);
- the ability to squint without a partner's assurance.
Technique implementation
Sitting with a barbell behind the back belongs to the exercises of the average difficulty. Step-by-step execution technique looks like this.
Step number0.
Having a barbell on the floor to gear it weighing. Stand your back to her, placing your legs on the width of the shoulders and go to the position when the hips are parallel to the floor. Holding back smoothly, grab your hands behind the neck. View ahead. This is your initial position.
Step number 1.
Sitting squatting breathe and on exhale start climbing up, flexing the knee joint. Rushing heels from the floor, due to the muscles of the thighs, raise the weight up, completely intimidating the knee joint. At the top point, delay 1-2 Accounts and then return to IP. Repeat the specified number of times.
In the picture version, all this disgrace is as follows.
In motion so ...
Variations
In addition to classic option There are several variations of the exercise, in particular:
- squats in the gakk-simulator;
- squats with a vulture behind his back in the Smith car.
Secrets and subtleties
To squeeze the maximum exercise, follow the following recommendations:
- watch the weight lift through the thigh muscles, and the impetus was made with heels;
- slowly and control the down and powerfully explosive "Start" up;
- do not be kented and do not look at your feet - throughout the movement, the glance is sent forward;
- throughout the movement, keep the back smooth;
- if you get back, then put pancakes under your heels;
- when exiting big weights, to hold the projectile, use straps / brush straps;
- breathing technique: exhalation - on force / lift up, breathing - on squatting / lowering down;
- numerical workout parameters: Number of approaches 3 , repetition 15-20 .
The theoretical side was finished, now let's look at some practical moments.
Squats with a barbell behind the back - effective exercise?
For the effectiveness of one or another exercise, the electrical activity of muscles is responsible in the process of implementing the load. Due to the low popularity of squats with a barbell behind his back there are no scientific research data on its EMG. Therefore, the effectiveness of the exercise should evaluate the specific athlete for himself.
One thing can be said quite accurately: effective "snap-iron" squats can be for two categories of athletes - people who have problems with their backs (eat hernia) and those who have long finiteness they constantly fall forward in the classics.
Gakk-squats and squats with a barbell behind her back - is it the same?
Indeed, the mechanics of exercises are similar, however there are two significant differences. The first - in the gakk-car, the back is constant pressed to the back of the simulator and it does not have a "space" of freedom and, as a result, the opportunity to round. The second - in the Gakk-car load presses on the shoulders and the vertebral pole.
Therefore, if you have problems with the spine, then the optimal option are squats with a barbell in the side projection to the mirror (to control posture). If you are faced with the task of the volume and muscle development of the legs, then use the gakk-simulator.
Actually, with a day, we finished, go to ...
Afterword
In each new technical note, we try to disassemble new exercises, today these are squatting with a barbell behind their backs. If your plan is planned to work out the legs and you do not know what else you can surprise, then here's a ready-made version - the legs will rejoice :). Well, now we take care of the note, we collect a bag and blow in the hall - create emotions to your bottom. Good luck!
PS: Do you use something unusual in your "gestures"? What?
PPS: Help the project? Then leave a link to it in the status of your social network - a plus 100 Points to karma guaranteed :).
With respect and appreciation, Protasov Dmitry.
- Squats with a barbell on the shoulders are part of many complexes for athletes. different levels preparation.
- Without technically correct squats, you can forget about such movements like a jerk, push, trasters, taking a rod on the chest and others.
- Capture is one of those exercises that "influence" the intensity and pace of your workout. The execution of truly heavy squats requires frantic energy consumption, emotional mood and motivation, significantly increase the heart rate of heart rate than contribute to the lipolysis process.
What muscles work?
- Quadriceps;
- Biceps hips;
- Leading thigh muscles;
- Buttock muscles;
- Spinal extensors.
In the role of muscle stabilizers throughout the entire movement, muscles of the press, calf, cambaloid and trapezoid muscles are performed.
Pros and cons of squats with a barbell
Squats with a barbell is a basic complex exercisewhich includes almost all major muscular groups Your body. It is unlikely that at least one exercise, in addition to becoming a traction, will be able to compare with squats on this indicator. This kind of load cannot but lead to the results: you become stronger, rustier and muscular.
Use of exercise
For men, heavy squats are exercise number 1. Numerous studies prove the hypothesis that the implementation of this exercise leads to the enhanced secretion of the main anabolic hormone - testosterone. It is this hormone that is responsible for all the features inherent in this man: physical strength And endurance, self-confidence, consistently high sexual energy, cheerful well-being, and also what is called "male charisma". For this reason, we recommend performing squats with a barbell to all men, regardless of age, if it does not have medical contraindications.
Start with small working scales and gradually add discs on the bar, then over time you will see that not only achieved serious progress in the classes in the gym, but in general, they began to feel more confident and energetically.
However, all this does not mean that squats are purely male exercise. For girls squats with a barbell, one of the foundations of the training process should also be. It is this movement that the hips and jagged muscles And gives them an athletic form.
In addition, the intensive execution of squats implies a sufficiently serious energy consumption. For a few truly heavy approaches, you will spend more calories than half an hour walk along the treadmill. Therefore, squats need to be performed not only if your goal is to snap up a little legs and buttocks, but also in the period of getting rid of excess fatSo the drying process will leak much more efficiently.
Possible harm from exercise
All potential harm from the squats with a rod is reduced to the consequences that are caused by infringement of technology. Strong deviation from proper technique Or work with critical heavy weights can lead to injuries of knee ligaments and joints, as well as the occurrence of protrusions and hernia in the lumbar spine. Also not rare injury of shoulder joints and a rotator cuff shoulder. As a rule, they arise as a result of the wrong (too low) location of the rod.
It is also believed that squats with a barbell lead to one unpleasant by-effect - increase the volume of the waist. This is not quite the case, because the volume of your waist is set by genetics, the tendency of the abdominal muscles to hypertrophy and the volume of the stomach. However, the load on the oblique muscles and the press during the squats is really serious, and if you value your waist and feel that it begins to grow, then in squats and becoming better to slow down using heavy weight. Also, squats contribute to an increase in intra-abdominal pressure, which can lead to the formation of an umbilical hernia, but in most cases this problem can be avoided by using an athletic belt.
Contraindications
During squats with a bar, a strong axial load on the spine is created, so this exercise is strictly contraindicated to all athletes who have any problems with the musculoskeletal system. The same applies to the knee or hip joints: If in the recent past you had injuries, then the execution of squats with a barbell should be minimized. For rehabilitation and restoration of injured tissues it is better to use isolated exercise, for example, flexion and extension of legs in the simulator.
Technique implementation
There are many hypotheses relative to the correct squat techniques with a barbell on the shoulders. Their number is due to the fact that the technique may vary by the anatomical features of a particular person (for example, the length of the limbs, the volume of buttocks, flexibility in the hip and shoulder joints etc.). Therefore, the recommendations listed below are exceptionally general, more acceptable equipment for you can help to work competent personal trainer. Well, let's figure it out how to make a naggy nag.
Taking a rod on the back
First phase of movement - Remove the rod from the racks. Tightly clutching the neck on the width of the shoulders slightly wider, as follows the bar, smoothly in the center of the griff, pressing in the neck of the trapezes, and remove the bar with the movement of the legs. It is extremely important to keep the back strain when removing the rod from the racks, since at that moment our spine experiences the maximum axial load.
Next phase - move away from racks and fix. It is necessary to make a few steps back forward, gain a steady stable position and proceed to the exercise. Do not hurry when you walk back forward, movements should be smooth and confident. Otherwise, you lose balance and control over the movement, thereby risking to get injured.
Sound
Now it is necessary to complete the squat itself. There is no unambiguous opinion regarding such issues as: the depth of amplitude, the width of the legs, the level of inclination of the case and the degrees of the reversal of the feet. It all depends on what goals you are haunting.
- For example, if you are a speaker Powerlifter, you will wear a wider leggings and a greater angle of inclination of the case, as this will allow you to raise greater weight.
- If you want to work isolated over the quadriceps, you should perform squats with parallel stage production and in a shorter amplitude, for the buttocks - we perform a deep naggy.
The main thing - do not forget to keep your back straight and try not to take your knees behind the socks line At the bottom point of the amplitude, since such an embodiment of squats is monstrous attendant. We remember about breathing: exhalation is always done on an effort.
Use the athletic belt, working with heavy weights to fix the position of the lower back of the back and minimize the risk of obtaining umbilical hernia. Another helpful advice For Silovikov - the use of fleames instead of ordinary sneakers helps somewhat reduce the amplitude of the movement. The last phase is to put the bar on the rack. Keeping equilibrium and straight back, make a few steps towards racks and accurately put. Nothing difficult.
This video describes in detail the exercise technique, as well as the most common mistakes of crossfit beginners:
How to increase a barbell?
Each second visitor gym Will be asked how to increase the priest with a barbell. Methods a lot, but the meaning is always in two aspects: competent loot cycling (the use of percentage and alternation of light / heavy workouts) and the execution of utility exercises. In practice, the Powerlifer prepares for competitions usually performs two training sessions a week, on one of which works with a weight of 50-60% of the maximum, 5 repetitions in three approaches, and on the other - with a weight of 75-85% of Maximum, on 5 repetitions in five approaches. Closer to competitions, the weight of the rod increases, and the number of repetitions is reduced.
As for the utility exercises, preferences are most often given to squats with a pause, frontal squats, tilts with a barbell, squats on the bench and squats with a barbell above their heads.
- Squats with pause - A variety of squats, at which the athlete works in the most deep amplitude, fixing for a few seconds at the bottom point. The movement is explosive, thereby significantly increasing the rate of lifting during ordinary squats.
- Frontal squats They differ from classic squats with a bar of the GRAF position - here it is on the chest. Due to this, the motion vector changes slightly, and the quadriceps receives a more serious load.
- Slopes with a bar Extremely important for security forces, as they help more steadily keep the housing during heavy squats.
- Squats on benches - A variety of squats in a shorter amplitude (we go above parallels), where our task is to go down to the level of the bench.
- Squats with a barbell over head - Exercise for coordination, very complex for beginners. Helps better feel the corners and dead points.
Typical errors
If the execution of squats does not lead to desired resultSo you do something wrong. Below is a brief list of the most common mistakes that are characteristic of most novice athletes:
Incorrect motion amplitude
Only deep squats Give a truly serious effect. If you do not even go to the level of parallels with the floor, then do not wait for the results. At the bottom point rear surface The hips should touch the calf muscles. Not all athletes it turns out immediately by virtue of weak stretching, so do not forget to reach after training, special attention It should be given to quadriceps and the leading muscles of the thigh.
Rounding the back during lifting
This can be seen in each gym when the athlete cries with maximum weight. If your spin is not strong enough to stay straight with heavy squats, it means that weight should be slightly reduced and start to train the spinal extensors. For this, hyperextension with additional burdens will be best suited. The use of a athletic belt also partially solves this problem.
Movement in the lumbosacral spine
Perhaps you have seen more than once as some athletes are "pecking" with a smoking at the lower point of amplitude. It makes it easier to lift a little, but it is impossible to do this in any way - this is a direct path to injury.
Knee
Throughout the exercise, the knees should be located in the same plane as the feet. The movement of the knees inside relative to the proper trajectory is unacceptable. Meniska injury is able to put a cross on your sports career.
Incorrect position of stop
The feet must be slightly deployed and placed a little wider shoulder level. Only so you can sit down quite deeply and at the same time not to create a strong load on the knee joint.
Wrong breathing technique
Remember one simple rule: exhalation is always done on an effort. It became necessary to breathe during lowering down, exhale - while lifting. If you do not follow this technique, your muscles will not receive enough oxygen, and the exercise efficiency will decline much. It is also possible to deteriorate well-being, headache, nausea and fainting as a result of insufficient cerebral blood supply and increasing intracranial pressure.
Alternative to squats with a barbell
By virtue of medical contraindications or other reasons, some visitors to the gym stubbornly ignore such an exercise as a critic. How to replace squats with a barbell?
- . In this case, the embodiment of the feet is a bit taken forward, which reduces the load on the knee joints.
© Artem - Stock.Adobe.com
- Gakk-priests. If you were lucky enough to find a good gakk-car, you can safely begin to perform squats in it, not surviving for your spine - the axial load is minimal here.
© Splitov27 - Stock.Adobe.com
- Hoom feet. By biomechanic, this exercise is similar to classic squats with a barbell, work is carried out exclusively to the bending-extension knee Sustava, quadriceps and thrust muscles work more isolated.
- Fallen. There is an axial load on the spine, but working weights are much smaller here. The emphasis shifts on the leading muscles of the thigh and buttocks.
© MakatserchYk - Stock.Adobe.com
Perhaps these are 4 basic exercises that at least somehow can compete with a prote to the extent as defined for the body of stress. The point is not only in the load on the muscles, but also in the overall impact on the human body, in particular, on its hormonal background - the fulfillment of severe basic beneficial effects on the production of endogenous testosterone and growth hormone, which in turn will entail growth power indicators and muscle mass, raising libido and sexual activity, as well as normalization of the operation of the sexual system.
Standards for nice without equipment
Unfortunately, the federal budget of our country is not enough to contribute to the development of Powerlifting, so we have only one officially accredited by the Russian State Committee of the Russian Federation - the Federation of Powerlifting Russia (FPR).
The standard is assigned to the sum of three movements (squats, bench lying, deadlift). There is no separate test on squats. If you want to truly test yourself for strength, I strongly recommend participating in competitions. Competitions are regularly held throughout the Russian Federation, with a calendar of competitions and provisions can be found on the official website of the Federation.
There are also more than ten non-state federations operating on a commercial basis. The main funding is at the expense of private investors, advertising thematic goods (sports nutrition, clothing and equipment) and starting contributions to the competitors. The most popular non-government federation is WPC / AWPC (without doping control / with doping control). Below are their standards for Powerlifting without equipment for 2019.
Discharge standards of AWPC-Russia in Powerlifting without equipment for men:
Weight category Elite MSMK Ms. KSM I discharge II category III discharge I YU. II Yun. 52 490 432.5 377.5 340 302.5 265 227.5 187.5 150 56 532.5 470 410 367.5 327.5 287.5 245 205 162,5 60 570 505 440 395 350 307.5 262.5 220 175 67,5 635 562.5 490 440 392.5 342.5 292.5 245 195 75 692.5 612.5 532.5 480 425 372.5 320 265 212,5 82,5 737.5 652.5 567.5 510 455 397.5 340 285 227,5 90 777.5 687.5 597.5 537.5 477.5 417.5 357.5 297.5 240 100 817.5 725 630 567.5 502.5 440 377.5 315 252.5 110 852.5 752.5 655 590 525 457.5 392.5 327.5 262.5 125 890 787.5 685 617.5 547.5 480 410 342.5 275 140 920 812.5 707.5 635 565 495 425 352.5 282.5 140+ 940 832.5 725 652.5 580 507.5 435 362.5 290 For women:
Weight category Elite MSMK Ms. KSM I discharge II category III discharge I YU. II Yun. 44 287.5 255 222.5 200 177.5 155 132.5 110 90 48 317.5 282.5 245 220 195 172.5 147.5 122.5 97,5 52 345 305 265 240 212.5 185 160 132.5 107,5 56 372.5 327.5 285 257.5 227.5 200 172.5 142.5 115 60 395 350 302.5 272.5 242.5 212.5 182.5 152.5 122.5 67,5 432.5 382.5 332.5 300 265 232.5 200 165 132.5 75 462.5 410 355 320 285 250 212.5 177.5 142.5 82,5 487.5 432.5 375 337.5 300 262.5 225 187.5 150 90 507.5 450 390 352.5 312.5 272.5 235 195 157,5 90+ 520 460 400 360 320 280 240 200 160 Crossfit Complexes containing a barbell
Below are several complexes developed by adepts. functional trainingto help diversify your training process, as well as improve powerful endurance, to promote metabolism and spend extra calories that you get over the New Year holidays.
Big Deal Run 800 m run, 10 squats with a barbell, 800 m run, 20 front squats, 800 m run, 30 squats with a barbell over the head. FIGHT GONE BODY. Perform the maximum number of burgrals, pull-ups, pushups, squats with a barbell and sieves to the press, one minute for each exercise. Total 3 round. Die Hard Run 6 squats with a barbell, 8 cant of tires, 12 pull-ups, 20 pushups. Total 5 rounds. Lunchbreak Workout. Run 10 rods standing, 15 squats with a barbell over head, 20 bench shower rods, 25 frontal squats, 30 jolts rods, 35 classic squats with a rod. Fire In The Hole Run 10 rod takes on the chest, 10 squats with a barbell, 10 jumps on the box of deep seds and 8 pushups on each hand. Total 3 round.
A wrestler created a design that allows optimally loading the lower part of the case. Although with burdens and accomplished on one simulator - these are two different practices.
Captured with a barbell behind his back is a basic modeling exercise aims to develop the four-headed muscles of the thighs.
Due to the assignment of hands with a vulture back, gakk squats with a barbell behind the back remove the voltage from the spine. In addition, they are safe, carried out without an insurer.
The load stimulates the production of testosterone that is responsible for muscle volumes. Rotes rods behind the back are effective for buttocks. Due to the active work of the lower part of the case practice recommended for girlswishing to adjust forms.
The main burden takes on:
- four beams;
- big Muscle Muscle;
- hippores;
- ilicor muscles,
- oklenks;
- spin extensors;
Indirectly involved Trapements, delta, abdominal muscles.
Technology performing gakk squats with a barbell
Squats with a barbell begins after with minimal weight.
- The shell put on the platform next to the heels, the feet unfold on the parties.
- Sat with a straight back and reserved back hands and pelvis. Head and shoulders are raised, the glance is directed to the point at the eye level.
- Dejected back, deployed from themselves palms by the bottom grip are taken behind the neck.
- Due to the end of the heels on the exhalation, smoothly rise.
Typical errors
Inaccurate movements reset all achievements.
- When performing gakk squats, it is impossible to round the back in the positive phase;
- deep down to pelvis. This gives load on the knee joints and intervertebral discs.
- The position of the knees, heels, stop is always stable.
When working S. large weights Use a special belt. Those who have problems with the spine, put on orthopedic corset.
- Newbies Sat 8 times and perform 2 more sets;
- people with medium preparation - 11 x 3, athletes - 15 x 3.
Sitting with the use of the rod is one of the main exercises in the exercise of bodybuilding, Powerlifting. Such classes help develop leg muscles on the hips and buttocks. Squats always used in sports training. If you apply a bar, the load on the muscles increases and your efforts will become more noticeable.
In order to properly use sports Equipment You need to possess some knowledge. You need to learn to squat right.
Used muscles
Squats with a barbell refer to basic exercise. They activate the work of several muscle groups, but a large load falls on the main muscles of the legs. Additionally involved lumbar department, abdominal muscles.
When performing one exercise, different groups are simultaneously loaded. This approach is able to provoke the growth of muscle mass of the whole organism.
At the time of squats, you have an increase in the mass of the muscles. All muscles that are located at the bottom of the body take part in this. During the exercise process, you can adjust the load. With standard squats with a barge, participate:
- Quadriceps;
- Buttock muscles;
- Cambalo-shaped muscles;
- Biceps of hip;
- Ionic muscles;
- Synergists;
- Abdominal muscles;
- Back muscles.
Machining of squats with a barbell on the shoulders
It is necessary to follow several rules so that the exercise brings the desired result.
Stretching legs must match the width of shoulders, socks look forward, you can make it a bit. This initial position can be called classic. At the beginning of mastering squats with a barbell, this particular option will be the main one. In the future, you can experiment. If at the time of the squats you tear the heels from the floor, you can put pancakes. But this does not bring it. Imagine that you move with special stands on the heels. 
Grip. Usually use closed gripping of the grid (in the figure B). The distance between the hands on the grief does not have much. It is necessary to take into account that they should be arranged symmetrically from the center. It is necessary in order to at the time of the squats you do not lose balance.
When squats with a bar, it is necessary to look a bit above the horizon. This allows you to maintain the right position of the neck and keep it smoothly. If you lower your eyes, the neck will automatically bendered. Performing, exercise with such a posture, there is a risk of osteochondrosis or injury the spine. Remember that you can not look into the floor when squating.
You can hold the rod on the shoulders, blades or on the front delta. There is no universal rule here, and everyone picks up something its own, usually it is golden middle - on the shoulders. When locating on the shoulders, all load will be distributed between the back and legs. Such loads are used in fitness and bodybuilding.
Source position and movement down.
Put your legs on the width of the shoulders, socks should be deployed a bit outside, to remove the rod from the rack, use the closed grip for the grid and put the bar on the neck in the rear delta area, after leaving the rack one step back. When squating their back, keep smooth with a little tilt forward, it will reduce the load on the spine.
You need to look exactly in front of you. In the course of squatting, the buttocks will be released back, and the knees should not be issued further than the feet. It is necessary that the main loads carry the muscles of the legs and movements were smooth. For proper fulfillment The exercises will be involved the back and front muscles of the thigh, buttocks and the lower back.
Depth of squats. You can exercise to a parallel position with a floor or descending below. Many adhere to the opinions that the load on the knee joint decreases with parallel squats. Such an effect will be only in case of free squats - uncontrollably, and if not, the load will be quite large. Sing deep in, you will be involved in the exercise of the muscle of the buttocks and the hips and with this embodiment of the squats increase the efficiency of the exercise.
Start climbing, pushing the heels from the floor. Straightening your legs, return to its original position. Repeat the specified number of repetitions.
When driving up and down moves, it is necessary to monitor breathing. When driving down inhale, and up exhale. You need to sit down smoothly and after do not spring, climb also. In the upper position, the leg must be left a little bent and fix this moment. The number of repetitions of the exercise depends on your preparation used by the weight of the rod.
Main types of squats
There are several basic types of squats. They require compliance with certain rules to achieve the desired goal. You will familiarize you with how it needs to occupy the starting position and exercise:
Squats for beginners. Beginners can use squats on the chair. Consider a standard starting position. In the process of execution, you use the chair at the moment when the torso becomes parallel to the floor, you are attached to the chair.
If you have good physical training and mastered the main exercises with a barbell, you can try squats at the wall. Care the starting position - the legs on the width of the shoulders, and put the back of the wall, keep damn in your hands, which you need to press the chest. At the time of the squats, delay a few seconds at the moment when the hips become parallel to the floor. With a fairly heavy load and maintain the exercise tempo, you will have all the load to come to the front muscle of the thigh.
This is the same exercise as a classic critic. The initial position will be similar. The main difference is in the laying of legs, i.e. In the classic it is on the width of the shoulders, and here as you understand the laying of the legs is narrow. When performing the exercise, most of the load gave the thigh to the front muscle, and the rear will perform auxiliary role. Due to the fact that the laying of the legs is narrow, the movement will not work in full amplitude, i.e. It is not possible to get to the floor, and that is why the rear surface of the thigh will not be allowed the load that he gets in classic squat.
Sitting techniques in the simulator Smith very similar to ordinary squats, but there are significant differences. To begin with, you need to install a neck at a convenient altitude (it should be such that the vulture is located just below the shoulders). Next, you suck under the neck, take it with grip from above and straighten up. Legs put a little wider shoulders and 20-25 cm further than your hips. The pelvis is discharged back, the back should be strictly perpendicular to the floor. Do deep breath and sit down, reducing the pelvis back. You need to sit down just below the parallel. In exhale, push yourself up only with the effort of legs and buttocks.
Attention!When performing to watch it is necessary to strictly forward and maintain the natural deficiency of the spine.
Take a standard starting position. The rod will be not at the back, but on the front delta. To fulfill such squats, you need to have a certain experience. In this exercise, work is carried out by the muscles of the abdomen, hips, calf, butorous. The load on the back and the possibility of getting knee injury is reduced. You do not lean forward, while not straining a lumbar department. Performing, see the exercise, right in front of yourself. The initial position will be standard, the difference is only in the location of the rod. Elbows are exhibited forward. They died slowly, while the chest should go into front. Select the depth of squats themselves. Move the upward move from the chest, without helping your elbows, raising them even higher.
Do the knees harm?
If you have not had the injuries of the knee joint and the technique of exercise is observed not to worry. But in order not to harm you need to follow several rules:
- Be sure to select the weight of the rod, for squats. Increase load gradually. Do not immediately try to bring it to a maximum;
- Be sure to make the workout and warm up the muscles;
- Squats need to be performed smoothly, do not allow jerks and sharp movements;
- You need to squat to an angle of 90 0. In this position, the muscles receive the maximum load on the legs and buttocks.
Are you useful to squat for girls?
It is necessary to take into account the goal that the girl pursues when performing squats with a barbell. For proper load You can pump the buttocks, and their form will become round, pull up the muscles of the legs. This exercise is popular with all athletes and sports people do not at a professional basis. It causes greater energy costs, well drops weight and strengthens muscles.
If you do not have the task to increase your leg muscles, you can adjust the weight of the rod. But mandatory condition Is observance of the exercise technique. Harm can be caused due to injury incorrect execution squats. But this also applies to men.
If the girl has chronic diseases associated with internal genital organs and any other complex diseases, before choosing exercise in sports Hall Meet your doctor. If we talk about the dangers of exercise and the opportunity to spoil your waist, then this is not a faithful statement. Squats with a barbell can make your shape beautiful, and the development of the muscles of certain groups depends on the load applied. Therefore, you can make squats only with a vulture or a small weight. Without squats with a barbell, visiting the gym will be defective.
The effectiveness of any exercise depends on the correctness of its execution.
First of all, you need to properly prepare. The bar must be correctly removed from the rack. It is better that the blades are swapped together and squeeze it very much, while make a deep breath and two steps ago. The elbows should be directed to the floor, the chin is directed to the chest, make another breath and start smoothly.
It is necessary to apply the correct pelvis supply. Pay attention to so that when squating hips, it went a little faster than the knees. At the same time, possible pains in the knees will be reduced. Try to load the jagged muscles and tendons, which are located under the knee. This will make deep squats.
One of the most common mistakes is a shallow squating. If you do not have injuries to the leg or knee joint, be sure to follow the right squat depth. The front of the thigh should be below the height knee Cashechka. When you specify, incomplete squat makes a decrease in depth, but you do not need to do it all the time. You will not have to achieve the goal to the desired.
Video squats with rod
Summarizing
Squats with a barbell are aimed at strengthening legs and buttocks. With proper technical execution, you can avoid injury and achieve the necessary results. We recommend to adhere to these tips and success will be guaranteed. Girls do not need to worry that their figure can spoil, for this choose the necessary load. Sitting with a barbell can affect many muscle groups and even small stabilizers. Up to date there is no more effective exercise For weight loss and bringing muscle mass into the desired tone.
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