Squats with a barbell - a great tool for strengthening the legs

Basic exercises for the development of gastrocnemiusmuscles are squats with a barbell. They allow you to load almost the entire musculature of the legs. Despite the apparent simplicity, these exercises are quite difficult to perform and require special training. Therefore, the technique of execution plays a special role here, and only it helps to distribute the load correctly to the necessary muscle group and to avoid injury.

Squats with a barbell are performed according to the determinedscheme, and the physical load on a variety of muscle subgroups is regulated by the depth of squat and the width of the rack. For the correct implementation of the exercises you need to learn the basic principles of work.

In the standard scheme, the legs are located on the width of the shoulders, the feet look forward, the socks are slightly apart, the back is even and slightly bends back, the lumbar muscles are strained.

The bar must be taken in such a way that itIt did not constrain movement, and it was convenient to hold, the width of the grip does not play a special role. The bar of the bar should lie on the muscles behind the head. To make it more comfortable to hold a sports projectile, you must put a T-shirt or towel under it. Because the exercises are done with a lot of weight, and it is not very convenient to raise and lower the bar, you can use special racks. This will help to save energy.

Having inhaled, you need to sit down slowlyposition in which an angle of about 60 degrees between the calves and thigh, a deep squatting is not worth doing, since an increased load on the joints is created. Exhaling, you should slowly rise, trying to control the straightening of the legs. Do not completely unbend them, all movements must be made in a springy mode.

Before the squatting with the bar is specialattention will have to be given to the shoes. She must have a heel a few centimeters long and be particularly strong. If such shoes are not available, then you can put pancakes under the heels of dumbbells. With the help of the heel, the body is correctly positioned during the exercises, which allows, despite the decent weight of the bar, to keep the balance.

Thanks to the high heel, it becomes possibleto increase the amplitude of motion when pumping the quadriceps. But it is not worth much to get involved in this exercise, because the load on the knee joints is simultaneously increasing.

When doing squats with the bar importantthe moment is the speed of the exercise. It should be done smoothly, slowly, with complete control of the balance and position of the body. It must be remembered that work takes place with a lot of weight, and there is a high probability of injury.

The width of the legs directly affects theworked muscles. If the feet are located at the width of the shoulders, then the maximum load falls on the quadriceps, if the width increases, then the gravity moves to the muscles of the buttocks and the hamstrings.

Usually, performing squats with a barbell, the athleteholds the neck with an average grip - wider than the shoulders. But to redistribute part of the load from foot to the back, some use a little cunning, which is used in competitions. This is a decrease in the width of the grip. Maximizing his hands, an experienced athlete can improve the result by 10 kilograms or more. Approximately the same result increases with the use of hard bandages.

During training, this performance is not entirely appropriate, in this mode, on the contrary, hands should be placed as wide as possible. This accentuates the load on the legs.

If you want, the barbell can be replaced with other strength exercises, for example, by pressing with your feet. This will not only relieve the back, but also increase the weight of burdens.