How many kinds of squats are there?
First, support squats. The barbell is located on the upper back, with your arms straight, holding the barbell wide, and then practicing squat. When supporting, try to tighten deltoid and trapezius muscles and fix scapula and upper arm; The forearm rotates inward to make the elbow olecranon enter the olecranon fossa; Tighten the triceps brachii, fix the elbow joint, and complete the "shoulder lock" action. At the same time, the wrist, elbow, shoulder, upper body and barbell should be in the same plane, and the head should be slightly extended forward to support the barbell in a balanced and stable way. It is difficult to support squats and the stability is relatively low. It requires the exerciser's ankle joint, hip joint and shoulder joint to have good flexibility, otherwise it is difficult to complete the action correctly. Even if you can make an action, you are not willing to perform it. In addition, because the strength of upper limbs is weaker than that of lower limbs, the weight used generally cannot meet the requirements of practicing lower limb muscles. If the weight is too large, it needs to be put on a squat rack or carried by someone else. In addition, the upper limbs, shoulders and other parts exert more force and consume more, and the barbell does not concentrate on stimulating the muscles of the lower limbs, which affects the effect. Therefore, in bodybuilding training, supporting squats is generally used less.
The advantages of supporting squats are:
It can effectively develop the flexibility and strength of related joints and increase the stability of joints such as shoulders and elbows. It can effectively develop the muscle strength of the whole body and exercise more parts, which is conducive to the symmetrical and coordinated development of the body.
Cultivate and improve the ability of upper and lower limbs to coordinate exertion.
Second, squat forward. The barbell is in front of the neck, and the correct position of the bar is placed on the clavicle and deltoid muscle of the shoulders, so that the weight of the barbell can be shared by three points. Raise your elbows, the elbow joint is located in front of the vertical plane of the bar, and the upper arm is as close to the level as possible, so that the toe of the deltoid can bear more weight (in fact, the deltoid can bear more than 70% of the weight). At the same time, it is necessary to tighten the back muscles, straighten the upper body, raise the head and miniaturize the jaw, so that the total center of gravity approaches or passes through the center of the support surface to ensure the stability of the movement.
The position of the bar should be accurate when squatting forward:
If the flexibility of wrist, elbow and shoulder joint is poor, it is not easy to complete the action of lifting elbow flat. Often the elbow joint and barbell are in the same vertical plane, and the barbell is put lower and falls directly on the clavicle or even on the chest. This kind of support is not heavy and lasts for a short time, and it can also cause tenderness in the clavicle or chest.
Putting the barbell forward will increase the negative arm and increase the difficulty of supporting the trunk and fixing the barbell with both arms.
If the barbell is put in, it will compress the trachea and carotid artery, causing difficulty in breathing or insufficient blood supply to the head, which may easily lead to fainting.
It is not difficult to see that the front squat requires high flexibility of joints. In addition to ankles, hips and shoulders, the flexibility and strength of wrists and elbows are also very strong. Because of this, it is difficult for many amateur bodybuilders to complete the squat. Some people think that the pressure on the chest before the barbell is placed on the neck is inevitable, and it is very depressing and difficult to breathe, so they give up this sport.
The advantage of squatting forward is that you can train quadriceps more effectively and intensively, and at the same time, you can improve the function of related parts of the body. Therefore, practitioners should overcome difficulties to complete this action exercise.
Third, squat down. The barbell is placed behind the neck. The key point is to raise your head (very important), hold your chest out, contract your shoulder blades, accurately place the bar on the raised trapezius and deltoid muscles, raise your arms sideways, and hold the bar with both hands.
The most common mistake in squat after practice is to bow your head. The law of human body state reflex tells us that the back of the head will strengthen the tension of the extensor muscles of the upper and lower limbs and the back, making the limbs straight and the back straight. This shows that lowering the head is not conducive to the completion of squat movements, especially when the practitioner reaches or approaches the limit weight or the limit number of times. Bowing your head often causes beginners to put barbells on the cervical spine, causing severe pain, and it will also contain the chest and waist and increase the burden on the back muscles. This is why some people have backache for several days after doing squats. As long as you squat correctly after practice and put the barbell in place, you don't need to put a sponge pad on your shoulders. Even if the body is thin and the deltoid and trapezius muscles are not developed enough, you can "eat heavy" and there will be no discomfort such as pain.
Because the back squat is easy to do, heavy load and high safety factor, it is loved by everyone and is the first choice for practicing squat. It is found that squat can develop quadriceps femoris and gluteus muscles at the same time. Therefore, if you want to develop lower limb muscles, squat is not enough, and it must be combined with supporting squat and flashing squat to be effective. If possible, it's best to practice squatting, or sit and kick, or stand with your hips alternately. If you only have barbells, you might as well use different standing postures such as split legs or squat legs to change. Squats with legs apart can be done by standing at different intervals; One-legged squat and one-legged squat are both effective. These movements can make up for some early squats and improve the interest in practice.
In short, the barbell must be stable when practicing squat, so that the practice is safe, effective and painless. To this end, please pay attention to the following points:
Do your best. Squats are heavy, don't blindly increase the weight. You must be careful when practicing without protection and help.
Obviously, barbells should not be placed directly on joints or bones, but on flexible muscles to improve endurance. Let the barbell contact with the shoulder as much as possible to increase the contact surface, reduce the pressure, avoid the pain and maintain the stability of the barbell. In addition, the barbell should be close to the total center of gravity of the body or pass through the center of the supporting surface. In short, a clear placement position is the basis of barbell placement.
In fact, the parts of bent legs and straight legs are different. Conventional hard pulling is the best action to exercise the back muscles and increase the muscle strength volume of the back and legs. No movement can use more weight than hard pulling, so this movement plays a very important role in strength improvement. Conventional hard drawing is what you call bending and pushing hard drawing. In the process of action, the action is very simple and easy to master. The difficult thing is that the load it uses will give you great physical and psychological pressure. When doing this action, everyone has their own habits. I'm used to pulling the barbell off the shelf and taking two steps back before starting to move. When I stand up straight, I will shrink my back first, and then slowly put down the barbell. In the process of lowering, I should keep my back straight, but I don't need to bow my back. Lower the bottom of the barbell, and my hips will move back slowly. In order to keep the barbell close to the body all the time, when the barbell goes down above the knee, it is necessary to lower the storage slightly, move the knee forward a little, and the barbell should always be attached to the foot. If the hips don't sink, the hamstring muscles will extend to the muscle groups because the feet are too straight. Shen Dian can prevent hamstring muscles from excessively participating in sports, because at this time we need to focus more on the muscles of the back. Bend your knees slightly forward to stabilize your balance. If the hips are sinking and the calves are always in a standard straight line, then the center of gravity of the person will be out of balance backwards, resulting in movement deformation, and these details should be paid attention to. When the barbell is not on the ground, you can also exhale or hold your breath, and pull up the barbell according to the original route until the person stands completely straight, his back shrinks and his body squeezes back slightly. At this time, the muscles in the back will be well squeezed. In this process, the shoulder needs a little strength to support the huge pressure of the barbell, but don't shrug, otherwise the trapezius muscle will participate in the action excessively, but it can't relax excessively, otherwise it will lead to strain.
Straight leg hard pulling is mainly to exercise the muscles behind the thigh (hamstring muscle). In fact, the action of straight leg hard pulling is familiar with conventional hard pulling, but the details and ideas are changed, which can exert more load on hamstring muscle. In the process of pulling straight legs, hold the barbell in your hand, stand up straight first to keep your body balanced, then slowly put down the barbell and keep your back straight all the time. Tilt your hips back slightly, keep your legs slightly bent, stretch your hamstring muscles as much as possible, and don't lock your joints. When the dumbbell reaches the lowest point, your hips don't need to sink and your knees don't need to move forward. Try to stretch your muscles, but don't overstretch them. Instead, try to stretch your muscles, exhale or hold your breath, and pull the dumbbell up without injury. At least you need to feel this feeling and slowly pull up the load. At the highest point, don't stand up completely or shrink your back. As long as you feel your muscles stop at the extreme point of pressure, you don't need to do extra muscle contraction. Then slowly put down the barbell, keep your muscles tense all the time, and don't let your muscles have a chance to breathe. This is the most routine training method for straight leg hard pulling. You can use barbells or dumbbells to train this action. I prefer to straighten my legs with dumbbells, because dumbbells are not too stiff during exercise. You can change the angle of dumbbells to stimulate muscles in different parts. Most importantly, using dumbbells can reduce the pressure on the lower back during exercise and concentrate more load on the legs, which is the biggest advantage of straight legs of dumbbells, while using barbells is relatively rigid. The waist will also bear more pressure, but the load used is much greater than that of dumbbells. When the weight is heavy, you can use the fast muscle drill more, and the muscle strength and volume will develop more comprehensively. However, you always need to try different training and movements by yourself, and find the training method that suits you best in order to keep improving.
Romanian hard pull
This time, use this high-density barbell action to shape a pair of strong legs.
Action essentials
Adjust the squatting frame and pay attention to make the fixing hook outward, and adjust the height of the squatting frame or free squatting platform to a moderate position. Put the barbell on the shelf and fix it with the weight you want.
Grasping barbells, the grip distance is slightly larger than the shoulder width, and the distance between feet is slightly larger than that of hip breadth. Lift the barbell away from the hook and step back carefully.
Keep your knees slightly bent, tighten your hips when you retreat, inhale and hold your breath.
From the time you focus your weight below your knees to the end of the action, keep your back straight and try to keep the barbell close to your body, so that you will feel a strong pull on your thighs and lower back.
Don't pull up the barbell quickly with explosive force. When you pull up the barbell, stretch the hip muscles and return to the initial position.
In the process of completing each movement, pay attention to exhaling when exerting force, and take a deep breath when completing each movement until you have completed the required number of times.
Key points
If you have a good sense of balance, you may have mastered a beautiful floor pull. You can stand on a small platform, a fixed box or even a flat stool to make a more difficult Romanian pull.
During the whole movement, try to keep the barbell from being too far away from your body. The farther away the barbell is from the body, the greater the pressure on the lower back and lumbar spine.
More reliable than those booster belts are your abdominal muscles, which tighten your abdominal muscles and stabilize your torso. Exert force in the direction of navel, and pay attention to keep the muscles of waist, abdomen and legs tense at all times.
Under your control, finish the Romanian hard pull again and again with slow power. Explosive force, or the kind of action that tries to exert force suddenly, can cause back, hip and shoulder injuries.
Remember: the main point of the action is the "hip first" strategy, which means that your first action will always use your gluteus maximus more. This will help you build good upper and middle leg muscles effectively.
At the same time, try to keep the angle of your knee joint, so that the target muscles can get focused training.
This straight leg version of the hard pull will put more pressure on the leg ligaments, but it will also make the lower back muscles get more exercise, so it is suitable for middle and advanced trainers.