How to safely perform Full Squat Lift.
If you can do only one workout workout to stimulate muscle strength, tone, strength and heart strength, it would be difficult not to choose the full squat exercise. The beauty and simplicity of full squats are often overlooked by recreational trainers, but most elite and professional athletes use squats as the basis of a well-rounded weight training program.
This king of all compound exercises takes some training and practice to master. Improperly performed full squats can lead to injury, so it is important to learn how to do squats safely. A session with a certified personal or athletic trainer can help you gain experience and confidence when doing squats. It is also recommended that you consult your doctor before starting a new exercise regimen.
Here are instructions for properly arranging and performing the entire exercise.
Use a squash Cabinet
The use of a squat stand improves the safety of squatting exercises. There is a full cage to catch the bar if you can’t stand back. Place the safety sealing pins low enough to perform a full squat, but high enough to prevent the body from collapsing completely if you miss the elevator.
Place your hands evenly on the bar to maintain the balance of the bar when you exit the trunk.
Hold the bar with the handle closed until you are familiar enough with holding the bar to go to open grip.
With your hands in the correct position you should look directly into the middle of the bar. A duck under the bar holding his hands in place.
There are two common positions for placing the bar.
The high bar: On the upper part of the posterior deltoids at the base of the neck is the bar; the arms are simply wider than shoulder width.
Low band: The band is located at the lower junction of the trapezius and posterior deltoid region; the arms are slightly wider than shoulder width. This position takes more time to learn, but is ultimately worth it as it provides an excellent shelf; to hold the bar and shorten the manual torque of the lift. Both help to increase the load on the bar.
The lifting belt
Most people do not need a seat belt. If you become addicted to a belt, you will not develop a strong core, which is necessary for proper weight lifting in the first place. It is better to lift yourself well within your abilities from the beginning and engage these synergistic muscles than to strengthen them with artificial helpers at the beginning of the training program.
If you look at an angle of ten to twenty degrees in front of you, you will keep your head in the correct arrangement so that the elevator continues safely.
Keep your back in a neutral to slightly curved way. Avoid rounding the lower back.
Elevator traffic – exit
Lift the strap off the hooks with your feet, not by widening your back.
Take one small step back, followed by a second small step with the other leg. Align your legs slightly wider than your shoulders.
The elevator Movement – the descent
With your feet evenly spaced, take a deep breath. The descent begins with your hips moving backwards, not by bending your knees. Hitting the thighs allows the body to fall while still keeping the lower legs upright on the ground. It also introduces powerful hip flexors and extensors while running. You already have extremely effective synergistic muscle activity to complete the exercise.
Do this by standing in the doorway and holding the door with both hands. Take a step back from the door while holding. Relax on your feet, now relax your seat on the floor. If you release the door, it will fall backwards, but notice that the lower legs are almost vertical to the floor. This is the ideal squat position at the bottom.
The elevator Movement – the bottom
Once you are at the bottom of the elevator, start moving up, first pushing up the bar with your hands while expanding your chest and head. That counteracts the inertia of the bar when you get to the bottom of the elevator.
The strap moves and you want to keep the weight centered on the middle to keep part of the foot, not the toes. Accelerate the lane through the elevator until you reach a point where it should be stopped, ie. near the end at the top. Maintain control of the tape at all times.
Return to the Grid
Take two to three small steps back into the hooks. Be sure to place the tape in the hooks before releasing it.
Performing a full squat in the right way will improve your muscle mass, strength and power and is one of the best overall body exercises you can do.