If you want the result from training not to be long in coming - squat, crouch and squat again. Mainly the exercise is aimed at working out the muscles of the legs, buttocks and lower back. The squatting squat promotes the accelerated growth of muscle mass and the production of growth hormone. It is useful for 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 findings are formed primarily because of the incorrect technique of the exercise. The squatting squat must be carried out with maximum preparedness, safety and confidence. The main reason that some beginners injure the lumbar region and knees is that at the moment of getting out of the lower point they carry the whole weight on their toes and tear off the heel from the floor. This is categorically contraindicated in the exercise. Throughout the whole approach, the whole foot should stand firmly on the floor, and the entire weight should be focused on the heels. The back should be slightly bent, this, in turn, will not let you fall down with the bar back. In order not to damage the lumbar region, it is recommended to develop and stretch the hamstrings so that it becomes less relaxed, which will enable you to put the pelvis back in the exercise. Knees should always be diluted to the sides and during the exercise look at the sock. The distance of the legs is selected individually, but the standard variant is the average setting of the legs, the socks look slightly sideways. Before you begin to carry out a squat, you should definitely stretch and warm your back muscles, quadriceps and back hamstrings.
Squat varieties
Today, there are many options for doing this exercise. Each approach is designed to pump the leg muscles in varying degrees . The main and at the same time classic is a squat with a barbell on the shoulders. The deeper the movement, the stronger the effect will be on the upper and lower quadriceps. In addition, quite a large load goes to the muscles of the back.
With this approach to the exercise, the bar is recommended to be placed slightly lower, directly on the deltoid muscles. This will protect your back from the adverse effects that result from lateral pressure on the spine. Struggle for the bar with his hands should be slightly wider than the shoulders. The squatting on the chest is called a frontal squat. The distinctive moment, as you already guessed, is the initial position of the projectile. Now the bar lies on the front of the shoulders. It is necessary to close it as close as possible to the neck in order to protect yourself from its unforeseen fall. Grab your hands while this should be a cross, which thereby allows you to fix the projectile. Such a squat with a bar effectively works the entire front part of the legs. With the proper performance of any kind of squat, you can achieve a significant effect, more precisely, increase the volume of the legs, strengthen the back and give the figure aesthetic appearance.