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Squats with weight: the benefits and characteristics of the technique

Each girl dreams of tight rounded buttocks, which will allow wearing any tight clothes. And you probably heard that squats with weights or dumbbells guarantee a good result. But, alas, not everyone knows how to properly perform exercises with weight. Even simple squats should be done carefully, observing the technique. Otherwise, you can hurt yourself and get a serious injury.

Types of squats with weights

Squats with kettlebells, or as they are called cup squats, is a universal exercise. Suitable for beginners and professionals alike. It is much simpler than the one with the barbell. There are several types of sit-ups:

  • Classic - dumbbells on the sides or near the shoulders.
  • With a shell between the legs.
  • Frontal - weights on the chest.

Depending on the chosen exercise, different muscle groups are studied. Therefore, before deciding what type of squatting with weights to do, think about what you want to work on.

What muscles are involved?

It is most useful to do sit-ups with weight for girls who dream of an elastic and fit pope. After all, the gluteal muscles are most active in this exercise. But even here everything is not so simple. Depending on the location of dumbbells or dumbbells, those or other muscle groups are heavily loaded. And there are three of them on the buttocks: large, medium and small.

The first is responsible for the volume. It is she who sets the shape and size of the most appetizing part of the body. The middle and small gluteal muscles work mainly when the leg is sideways. They are responsible for the pride of priests. As you can see, you need to train them equally well. Otherwise, you will not see a beautiful figure. In addition to the gluteal muscles, during bending with the weight we also train biceps, triceps, quadriceps, and also the muscles of the back. Doing such exercises, you kill two birds with one stone: pull up the ass and strengthen your back.

Squatting technique

There is a technique for each type of squats. If you follow all the rules, then the exercises will very soon bring the result. But you have to make a mistake and you can get injured for life. Therefore, to perform squats with kettlebells is to start under the supervision of a trainer or an experienced fitness expert. The technique of squats is quite simple. The main thing is to monitor the position of the case. The back should be straight, legs spread apart shoulder width and slightly bent at the knees.

During the squat you need to tilt slightly, maximally pulling back the buttocks to feel the tension of the hamstrings. Do not blow your shoulder blades. The chest should be straight. Watch your knees. They should be on a level with the line of socks. If the knees protrude further, then the technique of performing the exercise is broken - there is a risk of injuring the joints. It is also important that the heels do not come off the floor, otherwise you risk losing your balance.

Depending on the type of squatting, the method of grasping the shell varies:

  1. Classic squats can be performed with one or two weights. If during the exercise you use one shell, then place it on the trapezoid and hold it with both hands. With two weights, things are a little different. They need to rest in the shoulders of the bottom. From this position, you can also perform squats with weights over your head, which will help to strengthen the muscles of the hands.
  2. Squats with weight between the legs - this is an effective way to pump deep muscles of the buttocks, back and back of the thighs. The projectile in this case must be taken with both hands. It is best to use benches or platforms, on which it is convenient to stand, so that squatting is as deep as possible.
  3. Front squats. They are the most difficult of all. They require great concentration, skills and strength. Kettlebell in this case is kept directly in front of him as close to the body at the chest level.

The use of squats

In addition to direct benefit, squats with weight for the buttocks have other advantages. First of all, it is worth noting the improvement of general physical fitness. After all, during the exercise, almost all muscles work, including the press. Daily performance of sit-ups will help to work out problem areas, improve endurance and strength indicators. It will give cheerfulness. Even if you perform the exercise without weighting, the effect will be. The main thing is to put the technique correctly, and then already start squats with two weights or one, as you like. Quite curiously, squats with weighting affect the hormonal background. They contribute to the development of testosterone - a muscle growth hormone.

Damage to sit-ups

The use of squats with weights is undeniable. But sometimes this exercise can also hurt. For example, if you have medical contraindications to the load on the knee joints, back, or other parts of the body that are responsible for distributing the load when squatting, it is worth consulting with a specialist. It may be necessary to abandon this exercise altogether or to select the optimal load in order not to be injured. And of course, in the case of technical damage, harm to the joints and muscles is simply enormous. Incorrect load distribution, sharp jerks or jerks can reward you with any kind of damage: from stretching and dislocations to serious fractures. That's why it's better to put squatting techniques under the supervision of an instructor.

Recommendations

Be sure to razmomnite and warm up the muscles before you start the exercise with weight. Pay special attention to the knees and feet. Keep your back straight, do not swing. And do all the movements without jerking. Monitor the press. He must be tense. This will not only tighten the abdominal muscles, but also additionally support the spine while working with the projectile.

Breathe correctly. Maintaining even breathing will help make more squats. If during the exercise you notice a soreness or a crunch in the joints, check whether the squat is done correctly. If everything is in order with the technique, it is worth paying a visit to the doctor. When working with a large weight, be sure to use a special belt and fix the knees.

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