I'm sure we've all come across the statement, you can't build those legs without squats! So today we're going to focus on squats.
A properly executed deep squat will not only provide us with strength, but more importantly development, of the quadriceps, hamstrings and glutes. Before we get into lifting heavy weights and testing maxes, we need to have the ability totechnique, which a coach or an experienced practitioner should help you with if you are a beginner. Let's at least look at the general recommendations for squats.
General recommendations:
Hip and ankle mobility - don't underestimate stretching and give it at least 10 minutes after training. Do dynamic stretching before training and static stretching after training.
Strong mid-body - don't be afraid to alternate between squats with a barbell in the back and with a barbell in the front, where these are called front squats. The front squat is a welcome change that engages the quadriceps and mid-body more, so you'll relieve the lower back to some extent.
Look up - if you suffer from too much forward lean when performing the squatsquatting, then you may be directing your gaze too far down, leading to a rounded back. Looking up will certainly help you to improve your stability.
Breathing - when using higher weights, proper breathing plays an important role and means taking a big breath at the top and up exhaling again after actually performing the squat in the top position, ensuring constant pressure inside the chest and abdomen which creates support for the spine.
Proper footwear - running shoes are absolutely out of the question. We don't need to buy any special shoes, it is enough if they have a flat sole, such as Converse or even indoor shoes.
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Deep Squat
By deep squat we mean, performing the squat in such a way that we go below the parallel line. Stopping in the parallel line (thighs parallel to the floor) puts a lot of strain on the knee joint. In contrast, going below the parallel line engages the hamstrings and glutes more in the movement. Deep squats will be an obvious choice for those who have no problem doing a deep squat without any pain and also have sufficient mobility.
Tip for the end
Everyone should squat and squat. After all, it is one of the most natural positions for a healthy and strong body.
You should be in the squat position instead of sitting or standing for long periods of time. Incorporate this into your daily routine and try to spend some time in the squat position every day. You'll be sure to find some of that time, for example while watching TV or eating.
Why can you trust us?
Hey! Hey! I'm Mirek and I've been working at World Fitness almost since the beginning, except for a small break. But before that I lived only in the gym for a few years, doing deadlifts and power triathlon, going to competitions and winning a few medals.
Probably the one I value the most is the national record in the WUAP federation. But besides working out, I was also interested in food and supplements, I liked to enjoy my free timeI used to read different researches and professional books in my free time to know as much as possible.