The athlete, who wants to mother a harmonious body, needs to swing not only his arms, abs, back, but also his legs. You can’t do without pumping up with a barbell - it’s the main right. It is even more important to sit correctly, and not only to reach the opposite results, but also to improve the safety technique. Do not varto riskikuvati vlasnym zdorov'yam and otrimuvat raznu tyazhkistnost injuries through ignorance of the basics of training or weak, for the time being, physical training.
Frontal squatting with a barbell: what is it like to win
Sitting with a barbell on the shoulders - the basic right, which gives pumping to the whole body, de crim kvadritsepsiv and sidnit take part in the work of a rich m'yaziv, in order to ensure the stabilization of the athlete's body position.
And the frontal squatting can also be seen to the base, even if it’s a little specific - it’s better, it’s more right for a bodybuilder.
Tse yourself sitting down, but the bar is on the chest, and not on the shoulders. Features right:
- I’m squatting on the same amplitude as I sit - the quilts at the lower phase are hovering
- Maximum chance to sit on the seats
- The rod rail is smaller, the lower one at the base is right for 15 vіdsotkіv
It is important to put your feet correctly in front of the vicons who will sit down. Three options:
- close
- Shoulder width
- Wide
Another option is shorter. And before that, it’s like a training session, a next workout, a warm-up, a warm-up of mud and snow.
The appearance of the mirror will significantly ease the correctness of the sitting position. Wondering at the new one, the athlete will remember all possible pardons for the hour of training. More shortly, if the mirror is placed in front of the athlete, who is training, but not to the side, the shards of the technique are not the simplest, and it is impossible to speak, turning your head.
First of all, rozpochati trenuvannya, it’s necessary to seriously check the correctness of vikonannya I’ll sit down! For this varto, look for more information about athletes, watch video materials, consult with a coach, for example.
As long as the athlete does not succeed in these sittings, then it is necessary to master them with an even lighter arm, or else with an empty neck. Tse dopomozhe niknut injuries!
Wiping technique:
- Set the barbell to a height, so that you can lift it from the supports, do not be afraid to stand on the scabbards. Navpaki, before lifting the projectile, the athlete must have a little bit of system.
- As a rule, stands (supports) are placed in a power frame. It is recommended to install safety beams three times higher for the lower phase of a deep squat - then the insurance will effectively be effective.
- The bar is installed in the middle of the frames. The position of a bodybuilder does not play such a role in the middle. In addition, as an athlete lifts the barbell, you will be able to roll forward, and not back in order to start to the right.
- It is necessary to stand like this, so that the bar is in front of the chest. Vin is guilty to lie on his shoulders there, de delta to pass at the trapeze.
- Hands folded at the elbows, drooping to marvel at the mountains. Fixing the neck. Likti owe buti zaderti uphill.
- Grip - shoulder width apart. The headquarters was taken (lifted) to the zusillis of the tuluba, then we built a small crock of supports. The vulture is guilty of buti nadіyno fixings, and if nothing happened, varto look over the vikonanny technique. Deyaki athletes cross their arms, for example. The main principle is that the bar does not slip down and does not emboss on the loam.
- Put the next step in particular respect for the correctness - straight back, pelvis back. It’s not necessary to heal the head, but to lift it up - it’s the fault of the buti nibi prodovzhennyam back, so that it’s ripped so that the athlete marvels only in front of him.
- Dali, the squat himself pochinaєtsya. The pelvis is guilty of buti vіdvedeniya back - tse to stop the injury across. Sit down smoothly and not hurrying up - just two seconds before the full lowering. If there is a hanging insurance, then follow it, so that the barbell did not hit about it.
- The rise from the lower phase is visible on the video. And the axis here is ruhi kudi shvidshi, by force.
- Stepping down in the air is thin.
It is necessary to fight a lot of repetition and repetition.
Possible pardons for the hour of vikonanny of the frontal sittings
Pardons do not lead to high results, moreover, they can lead to injuries. Possible shortcomings:
- Wrong setting. If an athlete does not go out and needs to be put in, it means that he is trying to take some important things too early - it’s necessary to start small.
- Wrong statement nіg. Often young athletes squat in the middle with knees. Kolіna slіd unwrap trohi ubіk, shkarpetki razgornutі approximately 20-25 degrees.
- Neck set incorrectly.
If the barbell of an athlete jumps down, otherwise the empty bar, which is knocked down to the elbows, does not mean that the shoulders of the new one are not sufficiently separated. It is necessary to still move in the barbell and sit down for a while, vicarious light dumbbells.
Technique for squatting with a barbell on the shoulders
Sitting with a barbell on the shoulders to develop m'yazi stegna, seats. How to work correctly:
- Posture position - feet shoulder width apart.
- The foot should stand firmly on the platform (platform). It is not necessary to drink water on the surface.
- For the correct operation of m'yazіv bazhany povny prisіd - tobto for the whole amplitude. However, the athlete is not sufficiently flexible and may feel discomfort in the snow, sitting down requires work on that amplitude, as it is accessible and handy.
- The bar of the bar is responsible for lying on the shoulders and the upper part of the trapezium. You don't have to try to put the bar high on the neck.
- Arching your back as much as possible, pull your shoulder blades together. The upper back needs tension.
- Hap is guilty of buti not too wide.
- The correct fit of the neck is along the entire surface of the back (from shoulder to shoulder).
- Sit down to fight not dynamically, without rivkivs and in the breath.
- Turn, with force, to see.
The number of repetitions may be confirmed by an individual program for a bodybuilder.
Sitting with a barbell: how to work correctly
Іsnuє kіlka typіv pіdаn, і here the thoughts of fahіvtsіv deshcho disperse. See:
- Last visit. The amplitude is such that the athlete sits on the floor, it is physically possible on the floor - the same way, as it is possible to do so, but without retracting the pelvis back. In other words, the m'yazi of the biceps of the steg sticks to the calves.
- Deep seat. The athlete squats in such a rank, so that the steg's brush was ripped apart, either in parallel to the bottom or lower.
- Napіvprisid. Let the bending of the legs here at the promenade between the horizontal positions of the stegon and 90 degrees at the bent knees.
- Private sitting. The most important of the available options is the seat.
I think that the impenetrable sit down to increase the strength of the nig, the shards can be manipulated with the majestic vagas. On top of that, as a matter of fact, the m'yazi corps is vibrating. At the same time, not everyone is recommended to work, the shards of the great vaga over the world increase the pressure on the ridge, posing a risk of serious injuries.
Mabut, there is no between human abilities, and sitting down with a barbell is not a fault from the outrageous rules. To this, the numerical records in this gallery, as well as in others, show like a man, and a woman.
Vladislav Alkhazov has a record among the middle-class people, having set the record in 2008, having added 567 kg. on shoulders.
If people want to be powerful for women, then they can still show miracles of strength. For example, Gemaletdinova Olga at the European Championships added a 300kg weight with a barbell on her shoulders.
Sitting with a barbell: what to replace
Sitting with a barbell is the most important option for vikonanny, which is suitable for bodybuilders without dosvidom. You can vicorate even for beginners, but with even small vags, for example, from an empty neck.
Depending on the knowledge of the athlete and the equipment of the gym, you can win the following order:
- At the Smith machine. It’s more suitable for girls, or less trained athletes, because they still can’t see the training with the barbell and they feel unsatisfactory in this plan. In addition, this simulator is indispensable for people who may be injured, or if the physical features of the remaining things are specific.
- With kettlebells (dumbbells). Vikoristovuetsya more for home workouts, and not the big dumbbells (about ten kilograms of skin) are ideal for girls to pump the stegon and sit.
On Smith's simulators, the back and body of quiet people do not hurt so much, who are not yet overtrained, the shards have been taken advantage of m'yaziv-stabilizators.
Zercher's squatting with a barbell
The author of this mind prisidu - Ed Zerher. Winn was a great lover of various experiments with the Vikonan of different rights.
Tsey view I will sit less than the ratings of current athletes and may be more obsessed. If you want to win, you can help raise the strength of a bodybuilder to a new level. Іsnuyut two options vikonannya.
The first option, pokrokovo:
- Raise the barbell with support, as if to fight in the standing tyaz - three times more for the knee. It is necessary to try, so that the projectile is right next to the lower segment of the stegna (quadriceps), not on the equal column.
- Dali follow the protective pidsid, and the bar is already lying on the lower part of the stegon.
- Then we need to put our hands under the neck so that we lean on the inner side of the front, closer to the elbow bends.
Shards are not comfortable for the front, it will be far ahead of you to spare your hands in the face of unacceptable sights in strong ways, for example, wrapping them with towels, fixing the foam rubber, etc. Tse dopomozhe put the bіl at the front and lіktovikh zginah.
Another option is more pleasant and convenient:
- The bar is placed on stands.
- Potim slid pidsid - gave it like the first way.
Next steps:
- Likti are guilty buti are approximately shoulder-width apart, and the tassels of fists are brutally uphill.
- It is necessary to wrap the fingers of the left hand with the palm of the right hand (otherwise navpaki) - to give the possibility of lifting the barbell and avoiding the binding and wrapping.
- The barbell is tightly pressed to the body, the legs are three times wider than the width of the shoulders, the scarves are three times wider.
- At the lower phase, the stegon is right for the lungs, and the fists are surprised uphill. When pіdёmі sіdnіtsі treba squeezing і zrobiti poshtovh p'yatami. Under an hour, the rush up the hill is marveling at the different sides.
M'yazi stegon bazhano rose with a massage roller before training.
Perevagi that melancholy I will sit down Zerkher:
- Developing the correct mechanics of sitting.
- Primushu trimati correctly put.
- Allowing the greatest sitting.
- Shards of pressure on the back are minimal, the ridge does not see the slips.
- Zavdyaki navantazhennu before him develops and press.
- I will improve the overall physical form and the sizable body.
The only and right minus for them is right in the fact that not even well-trained athletes have an hour of pain in their hands, but they still have to watch for an hour.
Visnovok
Knowing how to sit down, know your technique, come in safely, train correctly, you can achieve great success. Every day, see the sitting, coming up creatively to the training process, clearly bachachi the end of the world, the athlete can do a lot of things. Don’t forget the warto, that the broken, strong legs are not superfluous, but it’s right. The deyakі bodybuilders, nehtuyut nіg trainings, do not only promote their figure, but also lead the wrong shkodi to the power of the body, destroying the correct process of blood circulation, increasing the blood circulation only to the "favorite" m'yazіv.
Squatting with a barbell One of the best basic rights for the operation of the entire body. Especially squatting with a barbell on the shoulders of the korisn for the development of side m'yaziv and m'yaziv stegon. Giving right, the athlete squats with a barbell on his shoulders, and then gets up and turns around in a standing position.
Sitting with a barbell is considered one of the most important rights in power sports, and the most important physical training. You can sit down with a free carriage, or you can use a special simulator - Smith's machine.
In the fall, in the case of the variant of vikonnanny, the main accent of the aim is to be changed:
- stance "legs shoulder-width apart" is additional to the overgrowth of quadriceps;
- the wider position of the feet makes it possible to take advantage of the inner part of the stegon;
- Vuzhcha staging of the feet accentuates the emphasis on the outer parts of the stegon.
Holidays:
having manually lifted the barbell on the shoulders, grasp the barbell with a middle grip (trochs are wider behind the shoulders);
put your feet shoulder-width apart, press your feet down to the foot of the log, cut the names of the trochettes;
the head is guilty, but the trochs are lifted ( why is it important?), the shoulders are brought back, the back is straightened, it is strained and bent across;
The weight of the bar will be reattached, however, on the offending legs.
Technique vikonanny right:
Knowing the outward position, inhaling, begin to squat properly, bending the knee and bringing the pelvis back. Povnim prisidom є prisid, if cut between stegnom and homil become straight (90 °);
the knee at the same time is not guilty of stepping out of the feet, and the back is not guilty of rounding. Take a break at the cross;
vykonavshi prisid, in vidikha vіdshtovhuytes vіd pіdlogi zusilly m'yazіv і stegonі і turn u vіdne position;
when walking, rest firmly on the foot with the whole foot, not slamming the heels in the foot. Trim your back straight, do not heal the body and do not bend the knee.
Watch a video about squatting with a barbell on your shoulders:
To the whole body! Having mastered the correct technique, you can not only set records at the gym, but become strong in a right way!
Even more often in the gym during the peak season you can spend money on living for the bench press, give away nibi there for drinks. Vodnochas dosvіdchenі bodybuilding coaches unanimously talk about those who bench press improve only one thing - bench press.
After the bench press, the athletes also try to practice, and finish the training for pumping - even if you need to, and about the legs of the fight!
So, let’s hope that the frame for sitting down may be always free and we can become stronger and bigger without any problems, while everyone else is pumping “banks” and slacking off to get ready for the beach season.
Squatting with a barbell on the shoulders is the basic right, as it always turns on before the program. Only the one who wins the squatting with a barbell on her shoulders can boast of the garniform of the seat. At the thought of people, they turn their respect for everything on their broad backs, but, as it appears, “banks” waste their privatility without a good looking back. If it’s not necessary to carry the girl in your arms from the first one on top of the five, then only the strong legs of that back (read - squat and deadlift) can help you with whom.
Respectful respect for newcomers: sitting with a barbell on your shoulders to replace the one that makes you stronger, you can take away the ability to train for a long time There is still no opportunity to take a couple of lessons from an experienced coach, make friends with the lads in the gym and ask for the best possible information to improve your technique, to those who from the side can see the pardon. As a rule, I can help you know ahead of time.
On the cob of training, obov'yazkovo work and cerozіgrіє m'yazi i zbіlshit amplitude ruhіv pіd hour vykonannya is right.
Anatomy of squatting with a barbell on the shoulders
In the photo, it is shown m'yazi nig, yakі pratsyut for an hour squatting with a barbell on the shoulders:
- quadriceps - anterior part of the stegna
- biceps stegna - back part
- great sіdnichny m'yaz.
As a stabilizer of the upper part of the body, under the hour of the vikonanny, the m'yazi has the right to act. The bar of the bar rests on the trapezium and shoulders. In this rank, sitting down is not only strong, but also the back of the mother and the press.
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Varto include in your program not only the classic squat with a barbell on your shoulders, but also see if you can better opprate the difference of m'yazi nig that sit.
10 Commandments of Squatting:
- Nedosid gives an underresult.
- Chi do not sit shkіdly for kolіn.
- Squeeze the heels to the bottom, chest forward and uphill, behind, open the knees to the sides.
- The closer you sit, the better you look at your backside.
- Never beat that tampon, which is put between the neck and the neck - NIKOL.
- Sitting at Smith's Simulator - no sitting.
- Like the Russians squat with a barbell, it means ti musish їх robiti.
- Sitting is the basis of all fitness programs.
- Women are recommended to sit with a larger group, lower than their partners.
- You don’t say anything, because you can’t sit down.
A series of three papers for submission. You know how to sit down with a barbell correctly: working m'yazi, you can pardon that way, the technique of sitting down is correct. The author of this material Mike Robertson is a professor of biomechanics, a specialist in functional training and training with a barbell. The old look of the new one is modest, but all the same recommendations for sitting down - just for the sake of it, giving me the coach of important athletics and powerlifting in his own time. This lad is a coach in America and worked as representatives of power sports. Who cares, you can read this site, if you know English, there is a lot of talk.
May you know that in front of you is the most recent and competent material about sitting. Whoever knows English well, for those who know better, Mark Rippito's brochure "Starting strength", but if it is necessary for the very basic education and information about admission, then you are unlikely to be able to know more in the future. The material should be practical for the sake of it, but even more so. And all the same, read to the end and take away knowledge for the sake of gold. They will help you correct pardons at squats, avoid injuries, master the correct technique of squatting and start progressing.
Prisidannya (Basics)
Presidency
Sitting one of the most important athletic rights with tightness for the development of strength and body mass. When you sit down with the right technique, you can not only develop physical strength, but also gain m'yazovu mass and spit out fat deposits (everything should be stored in the correct mode of eating). Tsya is right to cicava tim, that she will help to improve the friability of practically all suglobs in the body of a person. Regardless of the goals of that newcomer, be you an accomplished bodybuilder novice, you will definitely need to sit correctly. This material of creations, to help you learn the correct technique of squatting with a barbell.
What to give prisidannya?
There are no other reasons to add membership to your program:
- Polypshennya friability of loams: knee, pelvic, homilk-foot, thoracic ridge
- Extraction of m'azovoy masi
- Saluting fat
- Development of forceful displays
Now let's look at the leather item.
Development of friability of loam
Friction in sports is an important factor, but it’s often right to talk about it without much warm-up.
Prote, the development of the friability of the loam with additional strength rights with tightness, may be effective, lower with additional gymnastics.
Guess why astronauts can't often fly into space? On the right, in the fact that in the camp of lack of space, columns of driftwood do not take off enough vanity and, in fact, atrophy. And training with tight buildings will help to improve and improve the fluffiness of the loam. Such important athletic rights, which are built with a great amplitude of movement, like squatting with a barbell on the back or with a kettlebell, frontal squatting, help to improve the friability of the kulshovogo and kolіnnogo suglobіv, as well as the chest ridge. Zvichayno well, the fragility of suglobiv can be developed in any way that is right. A little more training with tight buildings in a right way to take advantage of and replace the rotten woods.
Extraction of m'azovoy masi
Sitting through the study of some of the great m'yazovyh groups, stimulating testosterone vibrations, instills the development of a hot m'yazovy mass of the body. Vikonuyuchi sitting with great vagami you can pump up good m'yazi nіg, spread that mіtsniti m'yazi from the bottom of the back, the side m'yazi, as well as the m'yazi on the back surface of the quilt and quadriceps. It is such a whistle: "It is necessary to build a miracle complex from an ineffective program to gain strength." The very fact that you take the great weight of the bar on your own will allow you to increase the mass of the whole body, including the upper part.
Saluting fat
Drying programs often include a rich repetition of sitting. So, as the stink of the great m'yazovі groups, then the fat is spitting for the rahunok of the great vitrates of energy and viable calories. The crux of the matter is the correct diet. If you have a calorie surplus (so you save more, lower stain), you will grow fat, if you have a deficit (save less, lower stain), then use your mind to burn fat. Until then, a calorie deficit can be created until the consumption of m'yazovoi mass, so that the body does not see the great mass of m'yazyv in the absence of calories. And for the most important basics, you have the right to stimulate your body to save dirt for heavy work, to instill when you don’t run out of calories.
Increased strength
The most significant effect of sitting down is the increase in the strength of none of the whole body. You need mother physical strength, whatever you want, you can gain weight or lose weight. І navit posture in the gym, in other sports or in walking, strong legs will always be your trump card: you can be more big, more stribati, it is easier to move furniture.
How to sit with a barbell: preparation
Visualization
In order to recognize how to work correctly, sitting down with a barbell, it is necessary before the entrance to the hall, it is necessary for you to clearly show the right, all the nuances, and the smut to show yourself to the robot of the skin m'yaza, which takes the fate of the right. It costs not less to sit down, but something else. It is also necessary to learn how to recognize those m'yazi, as if you are going to train, at our vpadka for help squatting. So you are psychologically prepared to win rightly, and then you can proceed to the sitting down.
Tight T-shirt
A tight-fitting T-shirt is not only good for demonstrating an athletic body and biceps. In Maytsі trohi of smaller size, it is better to hang the barbell on the shoulders, especially with a low position of the barbell on the shoulders.
Hands on the neck, narrow grip
Now let's talk about the grip of the bar at the squats. Grab the bar with an upper close grip. As a great lad, because you don’t have a floppy shoulder girdle, you happen to have a wide grip. And for lightweights and athletes with rumpled shoulders, it is necessary to take the barbell with a three-wider grip on the shoulders. With this position of the hands, you will have scapulae, the upper part of the body is fixed, and the chest will be brought forward. And the bar itself will be superbly fixed on the back for a carefree squatting.
Pushing under the barbell, pushing the shoulders back
You took the barbell correctly, now you need to pidl_zti under it. Walk up to the bar and work the crochet under it, after that, move the shoulder blades at once, pulling the shoulders back. In this way, you create a "cushion" for the back of the upper part of the back, and put the barbell on top of the yak. The neck is guilty of lying on a trapezium-like material on the line of the rear deltas. Like the barbell slams into your back - it means that you badly pushed your shoulders back. І no need to wrap the barbell with a towel, just stitch on the shoulders. After that, as you stooped under the barbell and the shoulder blades rang out, put your feet on the width of the step, feet parallel to one to the other.
At this stage, it’s not yet an hour to put your feet with scarpets killed!
Chest up, lіkti down
The axis of the vy is already under the barbell, the shoulder blades are linked at once. Now you need to force your chest uphill (strike your chest uphill and forward). If you are getting ready to take the barbell, do not splurge forward, this is a rude pardon. With such vikonannі pіdёm rods zі stіyok will be flour for you. To the one who can easily lift the barbell, lift the chest uphill. To reverse the correct position, take the breasts and lower the elbows down, how to bring them forward under the barbell. Such a technique will help to fix the body / upper part of the toulub and take the correct position for sitting.
To force yourself into the bar
If you have adopted the correct position and are ready to take a stance of s s s ts, it is necessary to show yourself, as if you sharply stow the bar of the barbell with your back. It is necessary, so that before lifting the bar it is better to observe and then control the arm of the bar at the seat. Do not ask for pardons and do not stavtesya, however, up to the barbells. A 60 kg wagon and a 150 kg barbell vary in different ways and are given in different ways. In the presence of a great vaga, it is necessary psychologically to improve on the right, it is necessary to be decisive and not allow the pants to crush you. Otherwise, take control of the barbell for a second and everything may end up badly. With a nasty mood for sitting down, the weight of the barbell will be bigger, lower it’s true. You are guilty but ready psychologically, it is necessary to turn on aggression and push the force to the bar, knowing the great importance of these positions.
Deep breath, stop, give vazi lie down
Now the time has come to take the barbell from the racks, you have nailed it, you are handily under the barbell, you are pushing your back into it with force. It is necessary to work deep in the stomach, and not in the chest, and to strain the body. Hang the barbell and stand up straight, but don’t rob the back yet! On the back, it’s necessary to be vigilant and see the vag on your own, you’re guilty as if you were “influencing”. The barbell is rozgoduvatime and the bigger the wag, the stronger the її rozgoduvatime. This moment is necessary to read, so that if you start working back with an important barbell, you will go ahead, you will only increase the amplitude of the movement of the neck.
1-2-3, put your feet
If the arm is already on the shoulders and the barbell does not move, it’s time to see the risers. It is not necessary to go back to the middle of the hall, it is enough to work one by one with your skin foot and put them in the correct position. I'll tell you my way, but you can know your decision, how to put your feet correctly for squatting.
I shake my hips back with my right foot and once I put її approximately there, when there will be an hour of squatting. Then I’ll work it back with the other foot and I’ll put it in the same place at about the same place, when I’ll sit down for an hour. So I’m going to get away from the stupid stupidity in the field, as if taking away the strength of that hour. Position approximately shoulder width apart. If you are a tall lad, then you need to win the production of a troch wider. Shkarpetki roared to the sides, in such a manner that for an hour sitting at the lower point of the amplitude of the stench marveled in one straight line with the columns and batons.
I especially needed an hour of work with a coach in important athletics, to pick up a good foot. Tse mayzhe jewelry robot, that there it is necessary to change the station right up to the change of the position of the millimeter. Try to take up a position for a squat in two short steps. With a light weight, you won’t understand why there is an edge here. But if you are working on your pants to pass over 100 kg, you are unlikely to want to work and put on a barbell on your shoulders in order to get ready to sit down. Tse bude take a lot of supplementary energy, as you will become fit for sitting. On this new day of training, squat, soak up once again in the correct position for squatting. Ed Coen (famous powerlifter, author of 20 records in 4 categories) if he said that it is necessary to put light weight as important and even wines can be easier.
Move back
If you stand with a barbell on your shoulders, then your vaga is guilty of rotting on the level of the middle of the foot, and rather less on the level of the foot. Do not transfer the weight of the barbell to the middle of the foot at the foot of the scarf, or between the fingers of the foot - do not rob such rude pardons at the squat. It is necessary to squat down to the cob, so that the barbell’s cuff is stitched in the middle of your feet, and more often on the equal heels.
Watch the video about sitting, the truth is English, but everything there was intuitively understood. The main idea is that the foot has three main reference points, on which the weight of the body is reduced together with the barbell. It’s better to see how it’s necessary to stand correctly, you can sit barefoot for an hour. At my gym, I had a lot of lads of powerlifters, for more accurate fixation, I trained with the Czechs. Tse mayzhe like a barefoot, you can try it.
We are ready, we are in a neutral camp, we are energized!
Now you already know what is the fault of the right setting of the nig for the victorious squat. Before the vicons, I will sit down, obov'yazkovo strongly strain, tse show your readiness to sit down. Deeply inhale (with the stomach, not with the chest), lift the chest up, and lower the elbows down on the level of the bar of the bar. It is necessary to fix the neck in a neutral way, so that the head does not throw back.
Watch a little video to explain why it is so important to follow the cym.
Well, the axis and the time has come to sit down with a barbell.
How to properly squat with a barbell - sequence
Sit back and stretch your knees to the side
An even more important nuance - it is necessary to sit not just down, but a troch back on a stump, which is behind you, and not under you. Correctly sit down to squat in the middle of the bed back and raise the knee to the side. So you correctly navantage the seats and the back surface of the quilt. І save healthy cross-sections.
Do not break the head pardon of all newcomers - do not squat down instead of the one to sit back.
Such a technique surrounds the clay squatting, even greatly diminishes the traumatization of the right for the height of the increased tension on the knees of the loam, and also transfers most of the tension to the quadriceps. It's not a simple technique, but it's right, it's safe. To better understand, you can start to sit on the bench. I’ll explain later, as a matter of fact.
Trim your chest up
When vikonannі squatting with a barbell or deadlift of the chest in any phase, you have the right to be guilty of marveling forward. Remember it. For an hour I’ll rush down with a barbell and I’ll sit down for an hour to properly trim my chest up. So it’s easier to trim your back straight, for a carefree vikonannya rush. For an hour, sitting down is not possible to round the back, so as not to expend force and energy, and the smut to save the spine from injuries.
How deeply is it necessary and can I sit down?
Evening meals: how deeply do you need to sit down? On those, who are deep in your squatting, pouring in a lot of facts that signify depth:
- Roughness of homilkostop
- Roughness of the pelvis
- Stability of the transverse shaft
- The position of the neck on the shoulders (temporal versus low)
- Behind the rules of such a powerlifting federation you sit (how can I be for you)
- Yake powerlifter equipment and vicorist
- More
Golovno dotrimuvatisya rules: clay squatting is guilty of such a thing, for which you can reach the goals set before squatting, without hurting yourself at risk of taking away injury. At the seats, it is important to step behind the position of the back; To that, with a straight back, you can sit down only a little more than a parallel of the stegna pidloz, then I’ll sit down at this stage.
Push your back from the bottom
When lifting the barbell uphill from the bottom point, you should not just stand up, but see the bar with your back uphill. The bar is guilty of collapsing not along an arc trajectory, but a clear vertical, that is down and uphill in a straight line. І trying to put pressure on the bar with your back, you can reach the straight line of the bar and lift the chest with the lifted one. If you just try to stand up, then the barbell will tumble a little forward, so you will gain the correct center of gravity and, as a last resort, gain control over the barbell.
Treat the knees with flare
Raise the column abreast at noon, move uphill with a barbell. It is not possible to allow the ringing of the knees with pidyomy, so that the shaft of the barbell was not transferred to the quadriceps and m'yazi, which is to be cited.
How do m'yazi work at the hour of sitting?
At the offices of the main working groups m'yazyv tse:
- M'yazi nig
- spiny
- Cherevnogo press
Presіdannya - tse rich daily basic right, yak zaluchay to the work of great and drіbnі m'yazovі groups. All m'yazi of the lower part of the body take the fate of the prissid. In the fallow, in the chosen variant, the emphasis should be placed on the other group. With the classic sit-up with a barbell on the shoulders, quadriceps are included in the work, synergists (m'yazami, which help in Russia) act as great side m'yazi, which induce m'yazi stegna, as well as soleus m'yazi. The biceps of the stegna act as stabilizers at the same time from lithic m'yazami. Significant part of the vanity lies on the m'yazi of the abdominal press, as well as on the growth of the back. So, it is right for them to take the fate of the dribnish m'yazi of the tuluba and nig.
And take note of yourself: if you start to stoop forward a lot while squatting with a barbell, then you have weak legs, not your back.
Metroflex. Guide from powerlifting: sitting.
Sitting is an important right to have a charge, what can you say about the process of bringing your body to perfection. Here the stench - honor those grand guests.
What is it?
Having put the barbell on your shoulders, squat bodybuilders and powerlifters. And not just squat, but vvazhayut, and fully primed, tsya right є basic. Vono є the best of the quiet, scho at the same time є. І all zavdyaki to that which is out:
- Zdatne opratsovuvati all body.
- Improving the health and functioning of internal organs.
- Bringing energy.
- Dopomogaє shvidko narostiti m'yazov masu.
This person has the right to raise the greatest possible vag. As they say world records, then the badge here collapses to 500 kg, to fix the vapka, if the vaga bula was high. What else to say - sitting is even more effective, especially like that. And one more important detail: today, most athletes are busy with the production of natural testosterone, which can be splashed into the body for help. How do you think, which wikid will be the maximum? Correctly squatting.
What kind of m'yazi work and what is the result?
As we have already guessed, practically all the world's ills of the body have the right to take the fate of the like: the deacons of the greater world, the deacons of the lesser one. The classic squatting with a barbell includes quadriceps in the robot, which brings the m'yaz stegna, soleus m'yazi, and also the great sidnichny m'yazi to help the ruham. In addition, it’s more serious to go for rozginachi backs, press, and also for rubbish m’yazi nig and tulubi.
If you spread your legs wider, then the greater world of stegnovі m'yazi will be included in the robot, if your legs are zveznі, more actively pratsyuyut zvnіshnі stegnovі. The more you sit down, the more actively you can move your legs. Otzhe, and take away the mass. You can't stink into your uniform. If you want to sit lightly, you can correct the shape of the stegon.
Today, there are three types of squatting with a barbell, yak it is necessary to draw, so as not to overstress one or the other group of m'yaziv. These rights are: important-athlete, powerlifter and bodybuilder. The first ones are as deep as possible, for the victory of them there is the most significant increase in strength, the lower it is for such a sitting, it is better. The other type vykonuєtsya to the parallel, or a little lower - in this way the greater world will work out the side m'yaz. The third option - sit more parallels, in this case the main emphasis is on pumping the stegon. If the busyness is unprofessional, then powerlifters are the best ones.
The best option, so you have the right not to duplicate. This means that on the cob of the day, if only the holidays have passed and that rich energy and strength, you can get stronger. Closer to the end of the day, you will do a light warm-up. Why is it important that it’s important to sit down, direct to gain weight and improve the result, then destroy the ear of the day. Easy rozminochnі, yakі directing to the technical warehouse - for example, tizhnya.
The melancholy of the squatting is obvious, the shards are the result. Vikonuyuchi right correctly, on the way out you can take:
- Dopomoga at spalyuvanni zhirіv that pokrashchennya I will become suglobiv.
- The seat is functional, because the stench of the building pumps a lot of something and sticks it on the whole organism.
- The ability to save fragility is one of the best rights for health.
- Full coordination and results of training.
- Protecting injuries.
- The development of the central m'yazіv tіla.
- Practicality to take - it’s easier to take care of every day work, and for yourself: practice on a fresh wind, play with the rukhliva and play with the children too soon.
- Oskіlki є raznі variаtsії odnієї odnієї right, you can vikoristovuvavat raznі m'yazi.
- The development of power capacities, vіdminne navantazhennya for the back part of the leg.
Technique vikonannya
First, analyze the technique of sitting, it is necessary to learn about the deeds of the rules, to be more precise, one is the most common. If you want to lift a great voice, you need strong legs. It is necessary to start with the minimum amount of money and step by step in the world to increase the mass of yoga. Also, do not forget about the parallel pumping of the back. Only in this way you can not overstrain on the squats, but take the maximum effect from them.
Rightly, there is no competition in efficiency, achieved by the result: for example, with yoga, the mass and strength of all four heads of the quadriceps increase. There are some special features here. During the process, it is necessary to sit down to control the chest, and to move forward, the shoulders should be turned around. Waving with such a rank of skin advancing squats, you will be spared the little stars to nab much forward. It is much easier for an athlete with a low height to work, but for some reason he needs to work the smallest.
Sequence of vikonanny:
- Reach up to the bar and take the bar with a middle grip, so that it is three times wider by the shoulders.
- Stretch your back, and lift the barbell from the rack.
- Obov'yazkovo it is necessary to firmly dig your whole foot into the underlay.
- Raise your head, your back is even, squat as deep as possible, doti, until the upper part of the quilt becomes parallel to the bottom.
- How to work the hips on the back, “feet on the width of the ovens”, you can maximize the quadriceps.
Powerlifters chi power prisidannya
Tsei type proprates the lower part of the body (yagidny transverse meat and internal quadriceps). For the help of the new one, it is possible to round out the seats more beautifully, and also to make the work with a great vagogue and the maximum number of m'yaziv. The special features of yoga guarantee a minimum burden on the knee. But here there are special aids to the lower part of the body, to be more precise, to the pain of the back. Technique:
- Reach up to the bar and take the bar with a narrow grip, so that the big fingers will be three wide over the shoulders.
- Place the bar on the back 10 cm lower, lower for the first option.
- The legs should be flared in such a manner that the socks would make the outer hood close to 45 degrees.
- Move your pelvis straight down and back, with which follow your knees: the stench is not guilty of falling forward, the body is trochic.
- When the lower point is reached, the body is guilty of becoming 45 degrees, the back is equal, the pelvis is bigger.
- If everything is done correctly, then the main emphasis will not be on the whole leg, but on five.
Vikonuvati napіvprisіd is necessary in the power frame. Here we won’t especially describe the technique, only it’s possible that everything is identical to the first option, only here it’s necessary to sit on the third of the amplitude.
Injuries and typical pardons
Obviously, if the vaga is victorious, injuries can be, especially after the wrong vikonnannya. Such a presence may have a negative impact on the knee and the ridge. There is also information about the infusion of sitting down with a barbell on the back for stretching the tendon of the knee, but the reliability of this fact can be doubtful. One thing is clear: with a strong tension, the knee causes the removal of the cartilaginous surface of the loam, which threatens with inflammation and pain.
And now we can look at typical pardons, like, well, lead to injury. Stink Axis:
- Wrong position of the neck. Yakshcho roztashuvati yogo nadto high on the trapezium, on the pіdstavі shiї in such a time it will be important
- Incorrect grip - it is necessary for you to work on your own, as it is necessary for the technique of wiping.
- Walking with a barbell - as if you were practicing with a stalk, not too far to go into it, enough of such a stand, as if it were not important to sit down, especially as the vaga is great.
- The head is raised too early - it is not necessary to move the head back - it twists the pose. Marvel right in front of you, stitch, so that the crack was parallel to the fall.
- The position of the lower leg is the correct position - shoulder width apart, but here it is necessary to make an adjustment for the athlete's figure. There is one rule here: the stronger and tighter your legs, the wider you can put them. There is one more regularity - the wider the stalk, the stronger the need to cut the scarp of the kill.
- Nahil ahead of time - this happens with the wrong technique, too weak m'yazah of the back and low bending of the brushes.
- Shvidka lowering - reviving work in any given time is not possible, this problem is most often revisited by newcomers.
Rukh kolіn - importantly, so that not the kolіn went ahead, but the stegna under the hour of lowering.