Squat with barbell is considered the most effective exercise for building mass and strength of the hips. It is not only used by bodybuilders, and most athletes who develop leg strength is crucial (footballers, athletes in martial arts). Moreover bar for the performance of squat you'll need and stand with appropriate height (according to your height), from which it take and leave. You will need a pad, a high not more than 10 cm, which can put your heels. Stride in the performance should be at shoulder width or slightly wider. You can put the boom on his shoulders, stick it on your chest or holding it behind the body with hands granted (Haken squat with bar).
The option to bar the shoulder is the most popular and is recommended for all bodybuilders, regardless of their level of development. Very squat continue until your thighs become parallel to the floor, straightening it. Some bodybuilders prefer to squat to complete folding legs, but this option loaded uncomfortable knees and stimulates the growth of address which is not at all desirable.
The main burden falls on the quadriceps femoral muscle. Crouch affect significantly and its four chapters. Besides him, the exercise involved in gluteal muscles, muscles on the inside of the thigh, even folding the hips (in full squat to bending the legs). When using a wide stride and squat to complete folding involving secondary muscles (especially the seat) is increasing. And must not forget that the seat is the only muscle whose enlargement is undesirable. Therefore, squat, until your thighs become parallel to the floor. So compressing hips most effectively.
Bar behind the neck - arguably the most popular (classic) version of the squat. It allows heavy weights, good balance and control weight. To run, you will need and stand by to take over and leave the bar. If you do not have a stand, will have to use two training partners that you submit and take arms. It is advisable to provide pad and heel for extra balance and relief of stairs. The option to bar the shoulders loaded excellent all heads of quadriceps. It affects significantly and buttocks, especially on steeper slopes forward with a broader reach and fully folding legs. This sometimes can lead to better development of the seat. It is advisable to use a stride, almost equal to the width of your shoulders, not to relax too down and not to tilt too far (except that the more loaded seat, the large slope unbalance body).
Bar to the chest - this is a less popular option. In its adherence to the boom is more difficult, so the weights used are smaller. Perhaps because of the more difficult control of the severity of this option is ignored squat. However, it has one advantage over variants of the shoulder bar: more quadriceps loaded sartorius at the expense of the seat. Again, you must stand for bars and pad feet. As mentioned, the main problem with this option is balancing the boom on the breast. There are two options for its adherence. The first option is a crossed hands on the bars. You must raise your elbows so as not to allow it to be rolled during the squat. The second option is without crossing the hands and resembles the situation before pushing the boom in weightlifting. You will boom stick on your chest with your wrists. This option you may be uncomfortable if your biceps are well developed, as your hands must be completely folded throughout. Try both options and choose the best for you. Although the squat with barbell chest loaded lower seat, not Duck a complete folding legs, not straddle too much and do not lean too forward.
With the bar behind your body - this option is very similar to loading Haken squat (running on a special machine). As variants of breast bar, and that puts more emphasis on the quadriceps and sartorius loaded less seat. But implementation is not very convenient and allows smaller weights. In older version of the burdens that significantly loaded squat knees as shifting center of gravity back. Will you need padding for heels, but stand boom will not need. During the squat your hands must remain vertical, so you need to lean forward very slightly. So the center of gravity is maintained in the back than the first two options (with barbell on shoulders and chest). Just because of this feature Haken squat with barbell is very effective for quadriceps and sartorius loaded low seat. Its disadvantage is that only that the knee is loaded, so plenty of attention must be taken with seriousness.
According to Stride - depending on what your running stride squats, it will be loaded other muscles of the thighs. Normal stride is the width of the shoulders. In a wider stride loaded over the inside of the thigh and buttocks, where the narrow - the outer quadriceps head of sartorius.
With dumbbells - Broadly speaking, this is relaxed version of a squat bar. There are almost the same functions as it is performed in a similar way at all - almost everything between the two options is common. The first difference, of course, is the kind of Surcharge. Squat with dumbbells allows smaller weights compared with rods. In Dumbbells full responsibility for the maintenance burden falls on the hands and wrists are pretty loaded when using very heavy dumbbells. Moreover, the balance of body prejudice more easily, and if you lose your balance will become worse. So squat with dumbbells is relieved with this version of bar. During implementation of hands should be freely granted down and watch the palms together. As with the squat with the barbell, the optimal stride is the width of the shoulders, with feet slightly open outwards.
1. Important in itself squat posture and proper execution. It is important to understand how to do the exercise, since improper performance could lead to injuries.
2. Take boom shoulders (make sure you have taken right in the middle and you can keep balance), depart from the stands and stand leaning forward with feet parallel and stride standing as shoulders. The cross must be confronted.
Crouch with rod has a significant load on the knees and the waist. As greater work burden, the more load increases, increasing the risk of injury. So he must be performed slowly, without sudden movements without excessive burden and without prescription. The burden must be maintained only by the hips and not allow the knees. In addition to preventing injuries, the correct form of execution must be followed for effective load on the thighs and to avoid the development of gluteal muscles.
Perform the exercises accurately without swinging the body. Keep your back straight throughout. Otherwise you will easily earn trauma or waist or spine, attaching the rods and are very vulnerable.
In carrying head up and direct your gaze forward. If you bend or lift the head high, appeared the same risk of injury in the spine, though not as great as in rolling the body.
If you work with heavy weights are not granted too down. First, will undergo knee severe tensions and risking to hurt them. And second, is likely to increase the size of the gluteal muscles. Best squat, until your thighs become parallel to the floor, and then reset.
If you squat with the barbell behind your body, keep your upper body almost vertical. At the same time do not use heavy weights because they will burden a strong knees.
It is advisable to place low (max. 10 cm) pad under the heel for better balance. If you do not have pads, you probably stand on toes in the down position to achieve balance. And this is dangerous when working with heavy weights as it may hurt her foot (and if you lose your balance - and other body parts).
Always heat the better, especially before heavy series. The load on muscles and joints on very large, so in both easily got injured. It can not hurt while doing heavy series to have themselves to two partners who can rely on. If you suddenly boom traps and can not stand, can become quite unpleasant.
Crouch is an excellent exercise for weight and strength of the hips. These are the main functions. It is therefore recommended that all bodybuilders, regardless of their level of development. Do not include in your workout if you are recovering from an injury or are prone to such.
Please help everyone to know about it Share |
Barbell Guillotine Bench Press
Cable Lying Fly, Flat Bench Cable Fly
Cable Standing Fly (Crossover fly)
Close Grip Bench Press
Decline Dumbbell Bench Press
Incline Dumbbell Bench Press
Leaver Chest Press
Peck Deck (Butterfly)
Reverse Grip Bench Press
Bulgarian Squat; Single Leg Split Squat
Butt Lift (Bridge)
Squats, Barbell Squats
Swiss Ball Dumbbell Squat
Swiss Ball Hamstring Curl
Assisted Pull Ups With Bands
Barbell Bent Knee Good-morning
Barbell Lying Row
Basics of Resistance Band Rows
Cable Straight Back Seated Row
Dumbbell Bent-over Row
T-bar Row, Lever T-bar Row
Banana Coconut and Oatmeal with raisins
Chocolate Protein Shake
Cinnamon Toast with Coconut Oil
Cottage Cheese with Homemade Salsa
Eggs with Zucchini
Poached Eggs and Grilled Mushrooms
Sunday Morning Pancakes (serves two once a week)
Asparagus Quiche (contains milk products)
Beef with Broccoli
Barbequed Beef Tenderloin
Parillo Chicken Fingers
Exotic Meat Kabobs
Keema Matar (minced meat and peas)
Pan Fried Red Snapper
Turkey Goulash Chili