How to properly and effectively perform squats with a barbell on the shoulders
One of the main exercises for those involved inbodybuilding are considered squats with a barbell on the shoulders. They can be performed by both men and women. Depending on the goal, the technique of performing squats can vary. Squats with a barbell on the shoulders cause the muscles of the thighs and buttocks to work. Crouching in various ways, you can pump up different parts of the body.
Just pay attention to the correctnessperforming the exercise. The technique of squats with a barbell should be flawless, otherwise injuries are inevitable. Those who have problems with joints, you should seek a preliminary consultation with a specialist.
To avoid injury to the joints, it is necessary to givemore time warm-up. It should consist of several approaches with a fairly large number of repetitions, with the weight should be small (you can crouch with an empty neck). This warm-up "starts" the blood in the legs and prepares the joints for more serious stresses.
Practical tips
1. Do squats with a barbell on the shoulders, be sure to use bandages for the knees and a weightlifting belt.
2. Always fix the weights on the bar with locks, since it is difficult to correctly perform squats with pancakes moving in different directions.
3. The head at the squatting with the barbell on the shoulders is lifted, and the sight is directed upwards. Turn the head is not desirable - the bar will begin to slope to the side.
4. If a sharp pain occurs during the exercise, stop squatting immediately. Do not try to continue - maybe a muscle or tendon has ruptured.
5. In modern halls, there is usually a special frame for squats. If there is no such framework, be sure to work with a partner, doing sit-ups with the barbell. Insurance technique: if the person doing the squats can not rise independently, it is necessary to lift it, holding it by the ribs. Hold the athlete until he puts the bar on the racks.
1. The legs are about the width of the shoulders (you can change the position of the legs depending on the goal).
3. Perform squats before reaching the hips parallel with the floor. If the task is to pump gluteal muscles (for example, in women), legs should be set wider, and squats should be performed as low as possible.
4. Repulsion when lifting up should be done with heels, not with socks. Sometimes the tendons of the legs are not adequately prepared for
5. Beginners should perform squats with a weight of at least two or three months (doing at least two times a week). After that, the muscles are strong enough, and you can start to increase the weight.
6. Do not use a fingerboard. It is enough to wear a T-shirt or a sweatshirt (if necessary, put two at once). That it was not so hot during the exercise, you can pre-cut the sleeves.
