It seems that all of us squatting technique is familiar withchildhood. But either we forgot how to squat properly, or we were taught this to be wrong, and we, instead of loading our muscles and developing our hips, can sometimes injure our legs and back with wrong movements.
So let's meet sometips on doing this, of course, an excellent exercise that affects the structure of the quadriceps and thigh biceps, the development of the muscles of the buttocks and lower back. Improper performance leads to muscle overload and quite serious injuries in these places.
Most recommendations refer tothe need to keep your back and head straight while doing squats. This vertical position is necessary to put more pressure on the thigh muscles than on the muscles of the buttocks, lower back and pelvis. True, this posture is very inconvenient for people with a long torso, especially if they are engaged with a burden. Yes, and a person with a normal physique during a squat, the technique of which is equally complex and uncomfortable for any type of figure, also leans instinctively forward. So we are arranged.
Doing a similar exercise with greatweight, the athlete when lifting remembers that you should keep your back upright, and begins to try to do it. It is here that he feels pain and strong pressure in the lower back. So you can hurt your back, if a person does not know how to squat with a weight. And you need to do the following: before beginning the exercise, lean forward slightly, fix the pose and perform squats in this position. The back will be both stretched and flat, as required by the correct execution of this exercise, but at the same time it will be tilted all the time at an angle of 35 ° -45 °. Due to this, a large share of the load is removed from the back, and the knees do not hurt. The main thing is to fix such a pose and not to leave it while you squat.
Помимо этого, еще один совет, как правильно squat. Do not put under the heels of the stand, as some use. And without them, if you do everything right, the leg muscles will increase in volume, but there will be no unnecessary loads on the joints.
To squats (with or without burdens) giveeffect, be sure to develop the elasticity of the Achilles tendons. With insufficient emancipation, it will be difficult for you to perform most of the exercises, since there will be the likelihood of falls. After all, how to properly squat, if the state of the thighs, hamstrings, and Achilles tendons, back, shoulders do not allow to be flexible?
To develop the elasticity of tendons is not fastwork out. If you have a similar problem, then you should, first of all, pay attention to it before going into serious workloads during classes. After all, the flexibility given to you by nature, you did not lose in one day, and you will not have to catch up soon. Perseverance in training, time and effort - this is your trump card in the development of elasticity of the ligaments, so necessary for squats. Stretching only after basic exercises, classes in the gym every other day, specially selected flexibility exercises - all this will undoubtedly give its result over time.
Do not pay attention to those who chuckleabove you, seeing as you crouch without pancakes with one neck. After all, the main thing for you is to work out the correct technique for performing the exercise. As soon as you have developed an ideal rack and your bundles will get used to the daily load, how to squat correctly will become much clearer and easier for you, and there you can increase the weight of the barbell. But until the tendons have gained the necessary elasticity, and the technicality of the exercises has not reached a decent level, it is not necessary to add to the weight bar. Otherwise, training will be a curse for you, and there will be no benefit at all, besides getting injured will become easier than ever. One needs patience and consistency in everything. This is the only way to come to the correct, effective performance of squats, which will develop a beautiful pattern of your hips and legs.
