Help the long-standing athletes avoid dangers and inconvenience - the task is not from the lungs. The proposed measures will simplify the solution to this task and will help high guys become strong and muscular!
Gym is a real torture camera for high guys. To take the right initial position and correctly perform an exercise, the long-standing athletes often have to be wrapped and placing their levers under an uncomfortable angle, and this increases the risk of injury and increases the remoteness of the working weight.
A discouraging problem for the high inhabitants of the gym, which constantly have to adapt the basic movements to their anatomical and biomechanical features.
If you are not sure if you need to adjust your work at the gym, let's first decide who to consider "high" in relation to the power trainings.
In this situation, we do not talk about guys with an increase of slightly above average. We are talking about men whose growth exceeds 192 cm, and women above 178 cm. We are talking about real skyscrapers.
If you calmly look down on a professional basketball player, and in the gym it is difficult for you to cope with your long legs, it means you need to somehow deal with it. I am ready to offer you simple solutions that will help to correct technical errors and eliminate long-legged and long-term interference.
1. Basic isometric exercises
Due to long legs and hands, you are extremely difficult to occupy the right source position, and this leads to poor quality exercise. Isometric exercises in which you hold static reduction provide the ability to develop the correct position. They teach long-grade athletes to start and finish exercise.
Over time, isometric exercises will help the athlete to feel the right amplitude of movement. If you are experiencing difficulties with semi-mans, but you can easily perform the fourth squats, then start from a quarter and gradually go lower and deeper. So you will be systematically improving the technique of deep squats and increase the overall amplitude of the movement without experiencing physical discomfort.
Isometric retention will make you stronger, even if your flexibility is limited to high growth
Do not miss the essence of isometric movements: it is not a long and tedious weather waiting by the sea, it is active work, even in static mode. Whatever position you have taken, you must hold it with the help of the efforts of the whole body.
Stay in the static position until you feel decent fatigue, but not so long that your posture began to resemble a deformed garden chair. Start with 10-15 approaches for 10-15 seconds, move forward, increasing the duration of the approach, reducing the total number of sets, and gradually moving into the correct position.
2. We leave only the concentric phase
Guys that are constantly tailored to the doorway head are experiencing certain difficulties with propriceceptive sensitivity and motor innervation. As if the signal from the muscles to the brain and back goes a little longer than the usual. As a result, an eccentric, or negative, the phase of movement, more precisely, its outcome, becomes case of the case: then the fixation of the body is lost, then the hands are crooked. In a word, all the exercise of the cat under the tail.
Having focused on the concentric phase (the reduction phase), for example, performing the bench press in the rack for squats or squeezing the same manner, all-facilitated athletes will receive at least some relief, because the basis of these exercises will be isometric movements. They will improve the amplitude of movements, stabilize the initial position and perform the exercise is quite violently and vigorously to develop power and volume. And do not have to worry because of the forced reduction of working weight.
The success of the concentric exercise depends on acceleration. Even with great weight you need to focus on the maximum quickly move the projectile from the start to the finish. Stick 3-8 repetitions in concentric exercises. If you do less repetition, you turn the exercise in quasimaximm, in an unproductive movement.
3. Weakened negatives
Having mastered concentric exercises, add movements with weakened, which suggest the use of straps to simplify the eccentric phase of the grid movement - mainly when performing the press lying and squats.
For weakened negatives, tie one part of the strap to the top of the rack for squats, and another wrap around the grid. As the shell is lowered, the strap will stretch that it will reduce the load during the eccentric phase and will help begin the concentric stage of movement.
Elastic straps fixed on a rack for squats will help you maintain the correct position in the eccentric (descending) movement phase and will give a pulse for the concentric phase of the movement.
This strategy is designed to help the athlete move from concentric exercises to movements in full. Isometric exercises are taught to occupy and hold the right position, concentricists teach to develop the maximum effort from the original position, and weakened negatives teach purely overcome all phases of movement.
4. Medium-proof approaches
High athletes have long levers that interfere with proprice and movement control. Excessively intense load with high weight and low repetitions is equivalent to a dangerous, painful and potentially traumatic approach. Calculate on limit scales and one-time approaches - and your performance will fall much faster than in the case of athletes with a normal lever long. Qualitative repetitions and long sport careers are built on medium-reserves.
Take this strategy and make approaches 5-8 repetitions. If you want to dial a lot, increase the load volume by increasing the number of sets in the training session or in the training cycle. To increase strength, it is thoroughly focused on the starting position and perform high-quality repetitions that develop frantic voltage.
Training program
High growth should not prevent your success in power training. Success depends on a variety of factors. Learn to keep a position with isometric movements, develop starting force with concentream movements and learn to cope with the eccentric phase using weakened negatives.
Take these techniques with the help of medium-proof approaches, and you decide all the problems of a lanky athlete.
Bill Starr
IM number 8, 2000
Since squats are the basis of any power program, then you should know how to succeed in this exercise. It is often when the progress slows down in it, the athletes are lost and begin to look for a replacement in the form of attacks, cereals with legs and a number of other exercises for legs. Of course, changes in training programs bring certain benefits. But, overly fascinated by these exercises to the detriment of quits, the athletes actually take a step back in the development of the power of the legs.
And this is completely unacceptable.
At the very beginning of any program, it is necessary to pay special attention to the appliances of squats. This also applies to those who proceed to training after the break. Many of those who died in a great form before, resumeing training, show just a terrible technique - as a rule, because they are too hurry to achieve their previous results. The same can be said about newcomers. They are too concerned to sit down with some definite weight, forgetting about the form of exercise.
If you do not work out the right technique at the very beginning of your bodybuilder career, your progress will not be as it could, and the final results will be much lower than potentially possible. In addition, the wrong technique of movement is a kind of "invitation to a traumatologist." All this is so elementary that, it would seem, does not need a repetition. But in many halls, people designed to monitor the correct technique of exercise performances are so concerned that their wards have reached certain numbers that they allow them in improperly form to lift such weights that are clearly not ready.
From time to time there is such a situation in my room. I inform me that a new athlete will come to the hall to go to the hall, which cries with a lot of weight than a record for my hall - 285 kg. Typically refer to the figure of about 320 kg. Everything sounds very convincing until I see the squats themselves, which in fact usually turn out to be semi-trades. When I forcing the "record holder" drop down below the parallel floor, then usually a 320-kilogram nagged suddenly becomes 175 kilogram. Sometimes a blow to the athlete's pride of the athlete is so strong that he can never recover from him. None of these magnificent "priests" never did real, full of squats. And it is rather fault of coaches. High rates exhibit them in good light. It often happens in great sports. Ultimately, most of all loses the athlete itself.
The second important point in science is crushed correctly - this is a grinding of techniques in the process of power growth. Experienced athletes also allow mistakes, but they are somewhat different kind than beginners. Most often it happens with those who most succeed compared to the rest in this room. It is understood that they know perfectly well what they do, and no one will decide to make a remark to them. And how otherwise, they are the best! But the fact is that each athlete at any level of development requires monitoring compliance with the implementation of the exercise and the search for weak points.
Another important aspect of achieving success is the time required to create a power base and gradually improve its improvement. It seems that I again said a completely obvious thing, but many athletes in favor of our ego forget about it in pursuit of numbers. There is a comparison with the pyramid. The resistance of the top is entirely dependent on the width of the base. The same applies to squats or any other strength exercise. Your final results are fully dependent on the basic work done. This process cannot be customized. The one who is in a hurry in this case necessarily finishes by injury or overtraining, and even that, and others immediately.
So, if you want to achieve something in squats, constantly improve the exercise technique, gradually increase the total work, look for and overcome the weak points. The value of a good coaching eye is hard to overestimate. An experienced mentor will notice if some of the muscle groups lags behind and offer an exercise or a whole program for its study.
It is also important to understand that in such an exercise, as a critic, each person has certain limitations. Even if a person has developed an excellent form and spent half aim in the Power Base tab, the result largely depends on its own weight of each particular person and from its anatomical features. You can see here a contradiction with what I said earlier. Understand, you should strive to realize your real potential at the moment. Athlete weighing 75 kg will never be able to squat from 205 kg, but from 185 - quite. If he wants to go through this line, he needs to be added in weight. Many, however, do not want it. They stop at the achieved and continue to squat to maintain the form or to improve the indicators in another sport.
Once I worked with an athlete (he was engaged in a bicycle sprint), which perfectly progressed in squats, until he reached 194 kg. We tried and increase weight, and reduce, but the result remained unchanged. The only way to overcome this obstacle was an increase in own weight, but he did not want it. Squat from 194 kg is a completely decent result, and if he gained in weight, it would have a negative impact on its results in a cycor. Therefore, he continued to work with this weight to maintain form.
It is no secret that, some people Mother Nature created such that they would never be able to squat with huge weights, no matter how big their own weight is, and how much they will train. But even such super heavy vehicles can significantly increase their strength if they are quite diligent. Perhaps their weight lifting and make impressions of others, but for themselves they will know what they achieved something and enough for them. Whatever your experience, your goals and genetic data, you can realize your potential in squats.
The focus when the technique of performing squats must be reversed on the position of the grid and legs. It is very individual, but there are some general rules. Most people are comfortable to put legs a little wider shoulders. Socks must be slightly deployed, but not too, otherwise it is fraught with knees. According to my observations, the wider laying of the legs is convenient to high people. What it is wider, the less socks should be turned outward.
Higher people are also more convenient to put the neck just below the usual. And the usual position of the grid is the top of the trapezoid muscle. If the tall athletes put the rugs in this way, then they usually serve the torso too far during squats. If you have a high height, place a row. But do not overdo it, too low the position is fraught with a trauma shoulder. In addition, if you do not paeerlifter, you need deeper squats.
However, despite everything that said above, you must experiment for some time with the position of the feet and the griff and choose for yourself the best option. The only thing you should be afraid during the formulation of the form is a bad habit to lean forward during the squat. Yes, Powerlifers come so specifically - in order to raise greater weight. But do not forget that they pre-trust tremendous work to strengthen lumbar muscles. And before you strengthen them significantly, lean forward quite dangerous.
One of the very important requirements for the technique of exercise is to remain very and very tense throughout the amplitude of the movement. You must strain the muscles to almost convulsion. Many athletes are slightly relaxing muscles, dropping into the lower position. Their thoughts are busy at how they will climb up. It's not as scary if you work with light weights, but not only with extremely heavy! Relaxation during lowering is dangerous for many reasons, one of which is knees. With such a relaxed descent, a tendency to "beat up" appears at the bottom position, which is very dangerous for knee joints - especially for newcomers and those who resume training after a break.
It is quite difficult to strain all the muscles necessary for lifting from the bottom position when the vulture is already moving. The body must be ready for this in advance. If you move the neck up, already fully assembled and prepared, you can easily spend it through a dead point.
It is best to prepare for it even before the start of movement, strain all the muscles and focus on it. After removing the rope from the rack, start the preparation process. "Cook" into the floor feet, let the voltage wave rises up all over the body - legs, pelvis, back, shoulders. I always advise my disciples before they start to descend, imagine that they are going to sit down with 300 kg. Strain the trapezium, as if trying to raise them with a neck, make a breath and start moving. If all muscles are tense, then you will be much easier to climb.
In addition, it helps bring the neck to the correct position below. This moment is missed by many, but if you fall into the wrong lower position with a lot of weight, your chances to rise strongly fall. Preserving the strenuous torso allows you to guide the right trajectory. If you sank relaxed, the rise will be even worse, especially with great weights.
Do not miss this preparation even during a warm-up approach. After a while it will go into the habit that you need. As soon as you learn to make every repetition as if it is the only one, and with a maximum weight, your results in squats will begin to grow stably.
What about the position of the head? Some coaches teach their wards to look up, some - down. This is also very individually. I have seen many experienced athletes, differently kept heads. But in any case, you should not force it to be in some kind of defined position, that is, look up or down. This is quite a big stress for the upper spine, which also gets a considerable burden during heavy squats. The head should be in a comfortable position for you.
If I notice that the athlete is too leans forward when leaving the bottom position, I advise him to raise my head slightly. And on the contrary, if it deflects - omit. Like gymnasts, athletes during squats should use their head as a balancer.
I teach my wards very hard to keep the vulture, not letting it move on the shoulders. Many come to me with confidence that the vulture must freely lie on the trapezes, and the habit of a very wide grip - almost under the most discs. But this does not allow control of the neck when working with heavy weight. Very many athletes professing wide grip, just lacking flexibility in the shoulder joints. A few weeks of stretching easily solve this problem.
When you start training after a long break, follow five of five schemes, use heavy, middle and easy concept. Some advise beginners to perform 10 or more repetitions, thereby trying to limit working weights. But most often the guys are quickly tired and losing equipment by the end of the approach, which is completely not permissible. In five repetitions, you can always closely monitor the form, and if you want to give more load - increase the number of approaches.
I am especially advised to arrange a light day, it will help to concentrate on the technique of performing movements. After some time, you can perform heavy approaches from three repetitions on a moderate day, as well as add the final set of 8-10 repetitions into heavy or moderate days. These are the first steps to create your power base.
I have always adhered to the squat programs three times a week. After many years of work with people, I came to the conclusion that such a scheme leads to the best results. Sitting twice a week do not give such a download and do not allow the special variability of your squat programs. But as working scales grow, you can feel the need for more time to restore muscles, and then it makes sense to go to squats twice a week. If it works for you - fine.
Many athletes are engaged with burdens in only three or four months a year, and then go to training in other sports. In such cases, the execution of squats three times a week will be the best scheme for heavy workouts. For such a short period of time, the athletes should increase the strength of the legs, and they do it at the three-day program. I know a lot of athletes who added 100 kg to the neck and more for three months, and this is, in my opinion, a good result.
And now the program of my students. Monday usually happens the day of heavy load. They make five sets in five repetitions, the last - at the limit. Then the final set with a reduced weight is performed, which helps add some work without much stress. This set also helps them correct the equipment if necessary. What weight to perform it? It depends on the results of the main program. If it was successfully completed, I do it moderate by load, if not, is heavier. The guys call him "penalties", and I agree with them.
My basic rule in the final set is a weight of 20 kg less than the hardest in this training session. For example, if you have completed 3-5 squats from 165 kg, then in the final set you must work from 145 kg in eight repetitions. However, this is not a dogma. If I notice that the exercise was performed with a violation of technology, I put the weight even smaller so that the athle could correct it. After all, with great weight, he will not be able to do this. Having worked in five campaigns of five repetitions with a 230-kilogram barbell, he already loaded quadriceps to work and from 200 kg. All he gets is overtraining. Therefore, I force it to perform an approach from 175 kg, which is also not a "gift" after hard work, but not too tiring.
In conclusion, I want to once again emphasize the importance of the proper exercise technique. Having mastered the technique, the athlete begins to progress with the weights, then I search for its weaknesses, including new exercises or techniques to eliminate these weaknesses. In the second part of this article, I will tell you more detail about the technique of performing priests. In particular, the question of the development of explosive efforts when lifting from the bottom position, the strengthening of the leading muscles and biceps of the legs, as well as the passage of the dead point, which will allow to raise the results of your squats to the translated heights.
Low bow, our dear readers! On this Friday, we will continue filling the "Vector Power" cycle and let's stop at the exercise of squatting with a barbell.
According to reading, you will learn what strength and moments arise during the movement, to which parts of the squat body makes increased requirements, and we will also analyze some research side. It's not a fact that everything is mastered in one part and then we break into two.
So, sear one more, we begin.
Squats with a barbell: vectors, strength, moments
Who would have thought that our new and quite complicated cycle for perception would have to taste. Of course, it is too early to make final conclusions (so we do not do them :))But it is already necessary to say that yes, the cycle comes with and quite well. We devoted our first note, in the second we will talk about squats with a barbell. In general, it is worth saying that this exercise is the most technically complex and traumatic. And to get the maximum benefit from the squat, it is desirable to look at it from the side, or rather - from the inside. We will do this very action today.
Note:
For better assimilation of the material, all further narration will be divided into subpowers.
Squats with a barbell: forces
F \u003d [M] x [a] is the formula forces calculated in Newton. 1 H is the power required to accelerate 1 kg mass with speed 1 m / s2. If you decide to squat and equipped the rod weighing 150 kg (Mass component of force)then she will apply 150x9,8. m / s2 \u003d 1470 H strength on your body. To move weight up, you need to overcome 1470 N power.
The more weight, the more the accompanying force, the greater overload test your "elements" of the body. Therefore, from the point of view of the safety of the body and longevity in sports, the more gentle option is.
Note:
From the point of view of biomechanics of force in the joints and different bones are different. Different racks (including the position of the grid on the trapezes) Or grippers of the rod (already wider) can make squats easier or complex.
Squats with a barbell: moments
The moment of strength is defined as a product of the magnitude of this force at a distance to the axis of rotation of the lever (If the force is applied to the lever perpendicularly). To understand, consider a practical example of life.
You need to complete the bolt using a wrench. In this case, the moment of force will be the following picture:
As for the squats themselves, the muscles are reduced, producing linear power. From the point of view of the moments, you first are trying to create extensorial moments (extension) in the knee joints and thighs, which exceed flexor moments (flexions) in these joints, imposed as weight of the rod and their own body weight. If the athlete generates enough force, which exceeds the force provided by the rod to his body, then it successfully performs squats.
If you consider (vividly) squats from the point of view of moments / forces, then when the rod is loaded onto the back, the center of mass falls on his feet, creating a so-called line of force. It is through this line that everything will happen:
During the squats, the knee will move forward, as the hips will move back. As soon as the knee moves forward (past the line of power), There is a moment, the same is true for the hips. The generated moment is the weight of the rod, multiplied by the knee distance (or hips) from the power line.
Summing up all the above, withdraw a few strengths for squatting with a barbell:
Applies directional down force, which has external bending moments on her knees, hips and an external moment of dorsiflexia (The movement that we do when, standing on the heels, we tear off the floor pads under the fingers of the legs) in relation to the ankle;Squats with a barbell: bones, joints and muscles playing the most important role in pushing weight
And let's start with ...
- Bones / joints:
№1. Spine
The spinal ridge formed by the bone / cartilage chain ( 24 The vertebra), walking along the back and bring the spinal cord. The vertebrae is divided into three departments: 7 cervical vertebrae on the neck 12 breast vertebrae coming from the bottom of the neck to the bottom of the chest and 5 Lumbar vertebrae coming from the base of the chest to the top of the pelvis.
The spine has three main curves: a lordotic curve (rounded inside) For the lumbar spine, kifotic curve (rounded out) For the thoracic spine and a lordotic curve for the cervical spine.
Between each pair of vertebrae there is an intervertebral disk that performs amortizing functions. They (discs) are very well withstanding compressive forces / compression loads (pressing the vertebrae together as a result of the impact of the load, the emergence of squeezing effort)But they may have some problems with shear / cross efforts.
In the correct execution of squats, when the spin is correct, there should be no excessive amount of flexion or extension (flexion / extension) spine. Only so the back will be able to transfer strength from the feet / hips on the vulture.
№2. Pelvis
The pelvis is six bones, merged together. Pelvic bones carry the jagged muscles on themselves, which take on the burden of squats. At the pelvis, in the key of our research, there are two features: 1) there is a front bottom iliac vertebra / sustain from which the quadriceps originates (4 Muscles of the front surface of the thigh); 2) There are ushiy bugberries from which biceps hips and a large muscle leading muscle take their beginning.
Female pelvis (not all) is anatically more expanded in comparison with male, which in practice, i.e. With respect to squats, should be poured into the formation of a more stable support. Those. Women with an extended pelvis will be easier to squat (in terms of stability, stiffness of construction)Than their "narrow-hearty" colleagues to women or men.
Depending on what kind of woman is a pelvis, her lumbar sacral rhombus (Romble Mikhailis) will have a different look:
Number 3. Femur
The femoral bone - the bone extending from the point of the pelvic to the knee. There are four main pieces of femoral bone: head, cervical, barrel and sash.
Note:
Fracture of the hip neck - the most frequent problem in women age 40+ actively engaged in sports (and not only). The factors of such developments are many events. In the key of classes, the power fitness is the frequent execution of squats and cereals with legs lying with sufficient burden.
Down the leg of the femoral bone occurs with the knee that has 4 Main Bundles: Front Conductive Bundle (ACL), Rear Conductive Bundle (PCL), Medial Collateral Bundle (MCL) and Lateral Collateral Bundle (LCL).
Hips and knees (both bundles and the cups / meniscus themselves) During the squats, tremendous loads are experiencing. Since women bones are more fragile, and the knee ligaments are weaker compared to men, they should not be overloaded, performing appropriate exercises, including power squats with a barbell, more often 1-2 once a week.
It is worth it in mind that the length of the femoral bone imposes a significant imprint on the mechanics of squats. Those. People with different length limbs (in particular femur) Must live in different ways.
What does long femoral bone mean? This means that the value of the relationship "Hip's length to Torsu" you have a high / large or high / large ratio of the femur to the short tibia.
Squats with a long femur can lead to the injury of the lower back.
So, if you have a long femur bone and a short torso, then in squats:
- use wider (than ordinary people) laying legs;
- direct the hips to the sides (external rotation);
- bind under the heels of pancakes.
All specified tips change the levers and evenly distribute the weight between the bottom of the back, knees and legs. Thus, no "element" is not overloaded more than others.
№4. Tibiya and Fibula
The tibial and small bone - bone Niza legs stretching from the knee to the ankle. May not fit into length in the anatomical standards, be shorter or longer. In this case, the mechanics of squats also change (different from classic).
№5. Hip joint
The thigh is a hinge compound, which means its movement in all planes. In the squats, the range of motion is important (the bigger, the better) And they affect this: the anatomical features of the pelvis, the hip joint, the femoral bone, as well as the ability of the Niza to stretch (good response). That is what will determine the quality (incl. Depth) of your squats.
№6. Knee-joint
It is a hinge compound, which means that it primarily performs bending (for example,) and extension (for example,). The knee cup, a small bone in the front of the knee, enhances the quadriceps lever to pull the tibia to extend the knee.
Note:
The knee joint in women is much weaker than in men, therefore it is not recommended for one day to load it with heavy squats and other exercises for extension / flexion. From the point of view of the longevity of the knees, it is advisable to use no more than three exercises on them into training, with one of each other on one any other movement. Example: 1) Sitting leg extension, 2) Romanian thrust with dumbbells, 3) squats with a bar, 4) Rises on the socks standing, 5) bending legs lying.
№7. Ankle
Ankle can rotate and bend to the sides. In the key of the squats, only planting bending and dorsiifexia are important for us. (Out of the floor pads from the floor). Good ankle mobility can often compensate for non-standard human anatomy and allow the properly to perform the critic.
Now, summing up this joints, let's transfer our anatomical opus into a practical plane, i.e. Let's see how anatomy works in squats.
It means to crush it properly in accordance with your anthropometry, long limbs, body proportions. It is these proportions that dictate which muscles will not take themselves most of the work. For some, the cried will work as a "swing" of quadriceps, for others - buttocks, hips biceps.
If your tibia is shorter compared to the femur (drawing 1 ) Your body will dictate to bend forward, while your knees cannot go ahead. So, most of the load will come to the bottom of the back, and not quadriceps. On the other hand, if your tibia is larger / longer than your femur (drawing 2 ), Then you will feel a big load on your knees, and squats will work for quadriceps.
If you are all right with bones in terms of length, i.e. They are in a certain proportion of m / act (one is not stripping more / less than another), then the squats can also be configured to study a particular part of the legs. For example, the further the knee moves forward (deeper, naked in the floor), the greater the load falls on the front hip, the quadriceps (Also more weight will affect your knee joints, poning bundles). And on the contrary, if your knee is moving forward only for a short distance (small depth of squat)then your hips and spin will take most of the load (swing biceps hips, buttocks).
Now we will pass on muscles.
- Muscles:
№1. Spin extensors
They are attached to the top of the pelvis, ribs and spine, and when they are reduced, the spinal extension occurs. Each individual muscle crosses only a few vertebrae, so it is necessary to monitor the power of each back region. In other words, friendship with squats begins with a smile strengthening and developing tops, middle, nose of the back.
№2. Muscles bark
This is a general term for all the muscles between the neck and hips that help to maintain the body, are responsible for stabilization of the pelvis, the hips and the spine and form a hard sliding stomach corset. The bark muscles include (basic):
- oblique muscles;
- transverse abdominal muscle;
- straight abdominal muscle small;
- middle Batio Muscles;
- leading muscles;
- muscles of the back surface of the hip;
- safety muscle;
- kryvoid-shoulder muscle.
The development of the complex is important (and not taken separately) muscles. They must be able to create sufficient tension to support the spin extensors in maintaining and stabilizing the spine. Kosy, transverse and straight muscles help the diaphragm and the muscles of the pelvic bottom in the creation and control of intra-abdominal pressure.
Note:
The more weight in squats, the stronger there should be a press and muscles of the bark. Those. conditionally if you squatted with weight 50 kg and want to raise it to 75 , the legs can afford it, but the press is not fully. Use in exercises to press additional burdens (for example, pancakes) and increase the standing time in (minimum 90 sec for women and 180 sec for men).
Number 3. Big berium
Gluteus Maximus is the strongest extensor of the hip joint. Large powerful buttocks are extremely important for the execution of squats. Many young ladies come to the hall immediately begin to swing the buttocks, climbing in the squad - this is rooted incorrectly. Developing through special target exercises the buttocks, we help themselves in squats. In the squats, the mass component of power (weight of the bar), 10-15 kg will not force your buttocks to grow. And in order to raise serious weights, you need to bring all the drivers (including buttocks) of squats to the necessary power and mass condition.
Output: The development of a large jagged muscle is important in squats with a barbell, but it is not impeded by them.
№4. Rear thigh surface
The three main muscles, its forming - biceps of the thigh (two heads), semi-dry and semi-pemporated. The decisive values \u200b\u200bof all three in the squats has a hip biceps, and the long head. From its strength and development, the ease of overcoming the extension phase depends (Exit up from the bottom point). The simplest exercise of local exposure is lying.
№5. Large leading
Of all adductors, the most important is Adductor Magnus, often called fourth drop-down tendon. It is a powerful extensor of the hip joint. For the most part, when it comes to pulling up under the squats of the lagging muscles, we are talking about the berries and biceps of the thighs. However, according to the latest scientific research (Andrew VigoTsky, Megan Bryanton, American Society of Biomechanics 40th Annual Meeting, At North Carolina State University, USA 2016 ) Great potential extension (produces a bigger moment) The hip joint has a large muscle leading muscle.
Output: To effectively leave the bottom of the squat, work your leg muscles in such a sequence (The first position is the most significant): 1) Large leading, 2) buttocks, 3) hips biceps.
№6. Quadriceps
Fouring thigh muscle is one of the largest muscular leg groups. Powerful quadriceps allow you to exercise both the "reception" of the weight of the rod and carry out its powerful takeaway to the top (extension phase). Depending on the legs of the legs in the squats, it is possible to shift the focus on a one or another head / part of the quadriceps. The easiest exercise for the development of the front hip is. By changing the position of stop and socks, you can reach different heads.
№7. Blow muscles
The ion and cambaloid muscles perform the role of plantar flexors and "inserted" into the heel through Achillovo tendon. In the gym newcomers (and not only) there is an opinion that the shin of download is not at all necessary, because These muscles are in constant work, as a person actively walks. It is not so - you need to work out these muscles, especially girls loving heels. The thing is that shoes with a heel more 3 cm boosts on socks (with heel height 6 see near 70-75% Body weights fall on the front of the foot). Frequently, their wearing leads to an equinos - the impossibility without pain to break the foot. In the squats, stability and plantar flexibility are important, strong leg muscles help push the body upstairs. Women who are on the work of the heels and go to the hall, on the specified two points are "in the span" - they do not have a flexible stop, and the microcirculation of blood is broken in the shin.
Output: Developed icy and cambaloid muscles have substantial support for leg muscles in overcoming a dead point in squats.
Actually, the anatomical part was finally dismantled.
Auuuu! Are you still here? Or am I shaking the air in a frightened? :)
If you remember, at the beginning of the article it was suggested that the narrative could delay. So it happened. 2600 Words, and we are only in one eye. Therefore, I propose to transfer the remaining part of the second part and achieve the following Friday. How are you for? Silence is a sign of consent, and do it!
Afterword
Squats with a barbell opened our new cycle "Vector Power" and we looked at them from the inside. True, not until the end, but thoroughly. We will continue very soon, wait, s!
PPS:Friends, the second note is clear the first or even worse :)?
With respect and appreciation, Protasov Dmitry.
In our women's team in fitness training practically, all of all their problems: someone would need someone, but the figure is a boyish, someone can not get rid of annoying "pies" and "ears", and someone whom that All would be nothing, but here is the belly, although the hips are narrow. In men, the problem is about the same, only they do not trumpet about this right and left, and try to pray and either puff in sports clubs, or try to issue their lack of advantage.
It turns out if you want to get rid of certain problems, you need not just to engage in a common program in a common program or to spy it from a neighbor, but to build your own, and preferably with a trainer at least at first. Since what is suitable for your chorean neighbor is hardly suitable for you if you have a height of 187 cm. Adam Burstain coach gives useful tips to help you achieve the desired result without injury.
1. Lyzh's bench - for those who have long hands
The press of the bar is lying - this is a very popular exercise, but due to the fact that in its standard variation it is suitable only for those who have an average figure. If you do not belong to the number of lucky, you need to adjust some points. In the case of high guys with long hands, the standard option does not work, since their shoulder joints are more susceptible to problems with a rotational (rotate) cuff.
Handsurgeon.ru.Standard Lyzha's bench is invited to replace the bench press from the floor, and not from the bench, work with dumbbells, simple pushups and push-ups with weight.
Lyzh's camp from the floor
Inclined animal dumbbells
Pressing with extra weight
2. Squats with a barbell - for high guys
The main problem with which high guys face when performing this exercise, - pain in the lower back. Familiar? Fully abandoning this exercise is not worth it. It is only necessary to modify it a little and remove a lot of weight. It can be replaced with standard squats in the lunge, Bulgarian squats in the lunge, frontal squats with a barbell, Romanian becoming traction and tilting with a good morning bar.
Squats in the fall
Bulgarian squats in the fall
Frontal squats with rod
Romanian launcher
Tilt with a good morning rod
3. Traction and pull-ups - for men with short hands and long legs
It is said that the smaller your hands, the smaller weight you can raise. The grip strength, the strength of your brush can be one of the most underestimated in all exercises with weight lifting with your hands. In this case, the simulator is clearly not your place. Instead, try it better becoming a soumery style, craving from a rack or just take the average weight for you and walk with it until you keep. Gradually increase the load when you feel that you can withstand longer.
Nano SMO style
Traction with rack
In principle, the same exercises can take note and girls, but they usually have some other problems that we will talk about in another article. ;)