Guided by the text of this article, let’s try to learn how to properly perform squats. For girls, this exercise is incredibly useful, as it really improves the figure. Slowly bend the legs in the area of ​​the knee joint. In this case, the pelvis is smoothly retracted back as if landing on an imaginary chair. At the knee, the joints are bent, forming a correct angle of about ninety degrees. You need to stop moving down before the line of the hips is parallel to the line of the floor. We move to the correct starting position, then squat again. But not everything is as simple as it seems now. In fact, the squat technique has many subtleties and mandatory rules.
How to do squats for girls? Starting position To tone the muscles, it is recommended to use a barbell. Initially, symbolic weighting is applied, and when the squat technique is perfectly mastered, the weight is gradually added. So, calmly remove the projectile from the rack and correctly place it on the shoulders. At this time, it is necessary to stand extremely evenly, placing the feet in accordance with the width of the shoulders. The legs are slightly bent at the knee. Having straightened your back, you need to give the spinal column a neutral position. We hold on to the bar as comfortably as possible, spreading our arms wider than the shoulders are located. In case of pain in the knee area, it is recommended to abandon squats with weights with a barbell. Or maybe you need to put your legs wider. Be sure to discuss the topic of starting weight with your instructor. What muscles are we working on? If squats with weights on the shoulders are performed correctly, then a certain muscle group is trained within the torso. This is a square muscle located in the lumbar region, it is also the abdominal muscles. In addition, a muscle is involved in the trunk, which is responsible for straightening the spine. Not only the torso works hard, but also the hips. This is where the hip rotators come into play. And it is also worth highlighting the gluteal muscle zones, namely the small and medium ones. They are pumping up too. Within the lower leg, the calf muscle is tensed. And the shin zone also includes stabilizing muscles located in the ankle joint. We squat professionally It is unacceptable to move in a springy way and apply inertia. Strive for smooth and controlled execution squats. A prerequisite is a perfectly flat back, as well as the correct setting of the spinal column. You can not reduce the shoulders, the chest area should be straightened. You should not push your knees further than the line of the edge of the thumbs. We are trying to distribute the weight of the body along the heel zone, using the center of the foot. When performing movements, the heels in no case come off the floor. For those girls who cannot immediately squat with a straight back, it is recommended to practice bending the legs in the knee area not to the position of a right angle, but at least forty-five degrees. For beginners, this is the norm. At the moment of lowering, in order to increase the pressure inside the peritoneum, an even breath is taken. At the same time, do not forget that you do not need to reduce your shoulders, and keep your back in a constantly even position. When returning to the starting position, an even exhalation is made.
Features of squats Barbell For the full development of the squat technique, it is important for girls to learn how to handle the barbell. It turns out that it is not convenient for women to have this sports equipment at the top of the trapezius muscles. It is known that in the male body this same area has much more soft tissue, so it is more convenient for men to put the neck there. But you have to adapt. A purely female recommendation is the widest deployment of the shoulders and chest. Setting in this position will give relaxation to the surface of the desired trapezius muscle. The fact is that a hard neck lies more gently on this softened muscle. Individual gyms can offer barbells equipped with a soft neck for the fair sex. Body position Considerable attention should be paid to the tilt of the head. We must remember where the gaze is directed when performing all exercises. In this case, the neutral position of the spine zone should not be overlooked. The area of ​​the hips, the line of the shoulders, the head – these points should form a single line. It is also necessary to focus on the correct position of the pelvis, to closely monitor the curvature of the spine in the lumbar zone. In addition, one should not lose sight of the angle at which the legs are bent at the knees. Also, at first, you will have to check all the time what is the position of the knees relative to the foot. Weight balance The load should be distributed on the foot, in its three zones. This is quite achievable provided prohibition of the protrusion of the knees further than the thumbs. It is also known that the weight is correctly distributed when the entire foot is firmly attached to the floor. It has already been mentioned that in the correct version of squats, the heels do not leave the floor at all. Squats for beginners To master squats, all conditions are created for girls in modern fitness centers. Beginners are often advised not to use the barbell itself, but a special gymnastic stick or an empty bar. Sometimes it is appropriate to install a chair at the back. The stick is used as an imitation of weights, and a chair placed behind will allow you to lower yourself to a certain level. You don’t just need to learn how to squat and rise. From the very beginning it is important to study all the nuances of how the projectile is removed from the racks. To do this, you need to approach the bar in such a way that it is right near the top of the chest. You should sit down a little, bending the knee joint. Next, the neck is substituted directly under the shoulders. The bar should be placed exclusively on the upper muscle bundles called the trapezius muscles. First, a measured breath is taken, while the gaze is directed slightly above the horizon line. The legs are slightly straightened, the joints of the knees are straightened. The bar rests on the shoulders. After taking the projectile, you need to move away from the rack and set the body in the desired position. To put the projectile back on the rack, these operations are performed in reverse order.