If you want the result from training not to make you wait long - squat, squat and squat again. The exercise is mainly aimed at working out the muscles of the legs, buttocks and lower back. Squat with a barbell contributes to the accelerated growth of muscle mass and the production of growth hormone. It is useful to perform both men and women.
The right technique
From some people you can hear a variety of negative reviews about squats and why they do not. These conclusions are formed primarily due to the incorrect technique of the exercise. The squat with a barbell should be performed with maximum preparedness, safety and confidence. The main reason that some beginners injure the lumbar and knees is that when they exit the lower point, they transfer all the weight to their toes and tear off the heels from the floor. This is strictly contraindicated in the exercise.
Throughout the approach, the entire foot should be firmly on the floor, and all weight should be concentrated on the heels. The back should be slightly bent, this, in turn, will not let you fall back with the barbell. In order not to damage the lumbar, it is recommended to develop and stretch the
biceps of the thigh so that it becomes less relaxed, which will give you the opportunity to put the pelvis back when doing the exercise. The knees should always be pulled apart and look at the toe during the exercise. The distance of the legs is selected individually, but the generally accepted option is the average setting of the legs, socks slightly look to the sides. Before you begin to perform a squat with a barbell, it is imperative to stretch and warm up the
muscles of the back, quadriceps and back biceps of the thigh.
Varieties of Squat
Today, there are many options for performing this exercise. Each approach is designed to varying degrees to pump the muscles of the legs. The main and at the same time classic is considered a squat with a barbell on his shoulders. The deeper the movement, the stronger the effect on the upper and lower quadriceps. In addition, a rather large load is applied to the back muscles.
With this approach to performing the exercise, it is recommended to put the bar slightly lower, directly on the
deltoid muscles. This will protect the back from the adverse effects arising from lateral pressure on the spine. Grasp the bar with your hands a little wider than the shoulders.
A squat with a barbell on the chest is also called a frontal squat. A distinctive moment, you guessed it, is the initial position of the projectile. Now the bar rests in front on the shoulders. It is necessary to press her as close to her neck as possible to protect herself from her unforeseen fall. The grip on the hands should be cruciform, which thereby allows the shell to be fixed. Such a squat with a barbell effectively works out the entire front of the legs. With the correct execution of any type of squat, you can achieve a significant effect, or rather, increase the volume of the legs, strengthen the back and give the figure an aesthetic appearance.