Squats

TWO WAYS TO HOLD THE BARBELL

External Oblique Fascia

External oblique

Biceps femoris

Abdominal External Oblique Muscle

External oblique

Iliac crest Gluteus medius Tensor fascia lata Greater trochanter Gluteus maximus

Biceps femoris

Fascia lata Short head Long head Gastrocnemius, lateral head Soleus

Peroneus lohgus Peroneus brevls Extensor dlgitorum longus Tibialis anterior

TWO WAYS TO HOLD THE BARBELL

Quadriceps

Vastus

Rectus femoris Vastus intermedius Vastus

Sartorlus Patella Patellar tendon Gastrocnemius, medial head Tibia Soleus

[Tj On the trapezius [2] On the deltoid and the trapezius, power-lifter style.

The squat Is the number one bodybuilding movement: It uses nearly the entire muscular system, and it also works the cardiovascular system. It helps develop thoracic expansion, and therefore, respiratory capacity:

• With the barbell resting on a stand, slide under the bar and place it on the trapezius a bit higher than the posterior deltoid. Grasp the bar firmly with the hands at a comfortable width and the elbows back.

• Inhale deeply (to maintain the intrathoracic pressure, which will prevent the torso from collapsing forward), slightly arch the back by rotating the pelvis forward, contract the abdominal core, look straight ahead, and remove the barbell from the stand.

• Step back one or two steps and stop with both feet parallel to each other (or toes pointing slightly outward) and about shoulder-width apart. Bend forward from the hips (the axis of flexion should pass through the coxofemoral joints) and avoid rounding the back in order to prevent injury.

• When the thighs are horizontal to the floor, straighten the legs and lift the torso to return to the Initial position.

• Exhale at the end of the movement.

The squat mainly works the quadriceps, gluteal muscles, adductor group, erector spinae, abdominal muscles, and the hamstrings.

Comment: The squat is one of the best exercises for developing the shape of the buttocks.

TORSO ANGLE BASED ON PHYSICAL DIFFERENCES

tu Short legs, long torso

Less tilting, less cantilever

Short Torso Long Leg Muscle

Long femur

[2] Long legs, short torso

More tilting, more cantilever

Long femur tu Short legs, long torso

Less tilting, less cantilever

[2] Long legs, short torso

More tilting, more cantilever

TORSO ANGLE BASED ON PHYSICAL DIFFERENCES

Variations:

• People with rigid ankles or long femurs can place a block under their heels to keep from tilting the torso too much. This variation isolates the guadriceps.

• Lowering the bar onto the posterior deltoid increases the leverage of the back, which helps you lift heavier weights. This technique is essential for power lifters.

• The squat can be performed at a frame, which keeps you from tilting the torso and lets you focus on the quadriceps.

FOOT PLACEMENT IN THE SQUAT

When executing the classic squat, that is, with the feet approximately shoulder-width apart, you must place the feet properly. They should be parallel or slightly pointed to the outside. However, you must take into consideration your unique physical structure and make adjustments as necessary to ensure that the feet are In line with the knees. For example: If you naturally walk with the feet pointed out, perform the squat with the feet pointed out.

TRADITIONAL HORIZONTAL SQUAT

(U CORRECT POSITIONS

When executing squats, hold the back straight. Given the variations In each person's physical structure (different leg lengths and ankle flexibility) and the variations in technique (width of stance, use of heel blocks, barbell higher or lower), the tilt of the torso will vary; however, the lean should start at the hips.

ID INCORRECT POSITION

Never round the back when executing squats.

This mistake is responsible for most lumbar spine injuries, especially herniated discs.

To feel the working of the gluteal muscles, lower the thighs to horizontal.

I 1-2-3 I NEGATIVE PHASE

[4] COMPLETE SQUAT

To feel the working of the gluteal muscles even more, lower the thighs past horizontal. However, this technique can only be performed by people with flexible ankles or short femurs. Furthermore, you must perform the complete squat carefully and avoid the tendency to round the low back, which can lead to serious injury.

TRADITIONAL HORIZONTAL SQUAT

COMPLETE SQUAT

No matter what the exercise, as soon as heavy weights are involved, it is essential to create a "block."

1. Expanding the chest and holding a deep breath fills the lungs, which supports the rib cage and prevents the chest from collapsing forward.

2. Contracting the abdominal muscle group supports the core and increases the intra-abdominal pressure, which prevents the torso from collapsing forward.

3. Finally, arching the low back by contracting the lumbar muscles positions the spinal column in extension.

These three actions together are referred to as blocking, which keeps you from rounding the back (vertebral flexion). A rounded back when lifting heavy weights can cause a herniated disc.

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