It seems that we all know the squat technique from childhood. But either we forgot how to squat correctly, or we were taught this wrong, and instead of loading the muscles and developing the hips, we can sometimes injure our legs and back with incorrect movements.
So, let's get acquainted with some tips for doing this, undoubtedly, an excellent exercise that affects the structure of the quadriceps and biceps of the thighs, the development of the muscles of the buttocks and lower back. Improper performance leads to muscle overload and rather serious injuries in these places.
Most recommendations state that you need to directly hold your back and head while doing squats. Such an upright position is necessary so that more pressure is exerted on the muscles of the thigh than on the muscles of the buttocks, lower back and pelvis. True, such a pose is very uncomfortable for people with a long torso, especially if they are engaged with weights. Yes, and a person with a normal physique during a squat, the technique of performing which is equally complex and uncomfortable for any type of figure, also leans instinctively forward. So we are arranged.
Performing a similar exercise with a large weight, the athlete, when lifting, remembers that he should keep his back upright, and begins to try to do it. This is where he feels pain and intense pressure from the lower back. So you can hurt your back if a person does not know how to squat with weights. And you need to do the following: even before the start of the exercise, lean slightly forward, fix the pose and in this position perform squats. The back will be both stretched and flat, as required by the correct execution of this exercise, but at the same time it will be tilted all the time at an angle of 35 ° -45 °. Thanks to this, a large proportion of the load is removed from the back, and the knees do not hurt. The main thing is to fix such a pose and not leave it while squatting.
In addition, another tip on how to squat. Do not put coasters under the heels, which some use. And without them, if you are doing everything right, the leg muscles will increase in volume, but there will be no unnecessary stress on the joints.
In order for squats (with or without weights) to give effect, the elasticity of the Achilles tendons should be developed. If their emancipation is insufficient, it will be difficult for you to perform most exercises, since there will be a possibility of falls. After all, how to squat correctly, if the condition of the hips, hamstrings and Achilles tendons, back, shoulders do not allow to be flexible ?!
To develop elasticity of tendons quickly does not work. If you have a similar problem, then you should, first of all, pay attention to it before moving on to serious loads during classes. Indeed, the flexibility given to you by nature, you did not lose in one day, and you will not have to catch up soon. Persistence in training, time and effort are your trump card in the development of elasticity of ligaments, so necessary for squats. Stretching only after basic exercises, classes in the gym every other day, specially selected exercises for flexibility - all this will undoubtedly give its result over time.
Do not pay attention to those who chuckle at you, seeing how you squat without pancakes with one bar. After all, the main thing for you is to work out the correct technique for performing the exercise. As soon as you develop an ideal stance and your ligaments get used to the daily load, how to squat correctly will become much more understandable and easier, and there you can increase the weight of the bar. But until the tendons have gained the necessary elasticity, and the technicality of the exercises has not reached a decent level, you do not need to add weights to the bar. Otherwise, training will become a curse for you, and there will be no benefit at all, besides getting injured will be easier than ever. Everything needs patience and consistency. Only in this way can you come to the correct, effective execution of squats, which will develop a beautiful pattern of your hips and legs.