Wednesday, December 12, 2012
Purpose of the exercise
This resistance exercise engages and develops the whole body but is primarily the muscles of the thighs and buttocks. This is the king of bodybuilding exercise: "Those who do not are not Squat Strength" is a phrase often heard from the mouths of bodybuilders.
Targeted muscles
The gluteus maximus, quadriceps (rectus femoris, biceps femoris, vastus lateralis and internal), rear thigh (semimembranosus, semitendinosus), soleus
calf, abdominal muscles fixatives, medium and small buttocks, groin, back (spinal lumbar ) and to a lesser extent, the muscles of the shoulder girdle (shoulders, trapezius) to maintain the bar.
Running the exercise
Standing the bar resting on the traps, hands spaced shoulder width or more, duck feet ten hour and ten minutes, slightly wider apart than shoulder width apart and placed in the axis of the knee. Bend your knees and push your buttocks backward bust right. Theoretically down until your thighs are parallel to the ground, but it is better to limit the amplitude if you feel you round your back or take off your heels off the ground. The bar rises and descends vertically without stops in the up position and rebounds position. The balance is difficult at first, it takes time to master the exercise.Breathing
Inhale during the lowering of the bar and exhale as you ascend to the starting position keeping your abs contracted.
It is advisable not to block his breath during the ascent, however this maneuver minimizes the risk of injury lumbar when the load is heavy. Blocked breathing and abs tight in the critical part of the trunk movement sheathe and protect the spine to the condition of course keep your back straight.
Safety
Work safely with a footrest bar or squat rack. This serves to rest the bar between sets but also to raise the bar on media (candles) in case you remain stuck in the loading position.
Bodybuilding beginners must learn this movement using a light bar and increase the load once controlled exercise. It is better to learn in a room with a professional graduate status.
See the section bodybuilding articles, including the page dedicated to Squat. It contains many tips on this exercise.
Variants
Variations are possible by changing the position of the feet and the distance between the thighs.
If the legs are wide apart and feet placed duck ten hour and ten minutes, it will lead to more work for the inner thighs (adductors).
If the legs are tight with their feet seeking more rights vastus lateralis located on the side outside of the thighs.
