In order to understand how to breathe correctly when squatting, you need to learn how to perform the exercise itself, understand where to put your legs, how to keep your back and what to do with the barbell on your shoulders.
Exercise description
Squatting with a barbell on your shoulders is one of the basic exercises. It involves several muscle groups, knee and hip joints. Also, a large load falls on the spine. This is important to consider for those people who have contraindications, as well as recommendations from doctors. When performing the exercise, the muscles of the legs, buttocks, back and abdomen are involved. How to breathe correctly during squats, you can understand by starting to perform the exercise itself.
Initial position
Spread your feet shoulder width or slightly wider. The feet should be parallel to each other, the toes of the feet are slightly apart to the sides (about 15-20 degrees). This position is as comfortable as possible for the ankle joints and is anatomically correct.
If the exercise is performed with a barbell on the shoulders, then the projectile should be located on the upper back (on the trapezius muscles). Other options for squats (with a dumbbell or other equipment, without additional weights) can be performed with different options for the position of the hands: on the belt, stretched in front of you, at the head, etc. The back is straight, the press is in tension.
Execution technique
Standing in the starting position, start moving down - by inspiration, while lifting - exhale. How to breathe when squats, technique, the role of breathing in the exercise - all this affects the effectiveness of the entire workout.
Squatting is performed to a position of 90 degrees between the thigh and lower leg. This technique is used in a fitness format. Weightlifters, bodybuilders use a technique in which this angle of 90 degrees must be passed. That is, the squat is performed below. You can use any option. It is believed that exercises are most effective when the athlete crouches below the parallel (thigh parallel to the floor). Upon reaching the required position, an upward movement begins. In this case, the question of how to breathe correctly when squatting should no longer arise.
Throughout the entire movement, the chest is open, the shoulders are straight, the back is straight, the gaze is directed forward or up.
If the squat is performed with the barbell, then before you start it, you need to go to the barbell, determine its middle, choose the optimal position for the arms, fix them on the bar. After that, you should put both legs strictly under the barbell (without the footboard), fix the projectile on the upper back (namely, the trapezius muscles). Only after that you can remove the bar from the racks, take a few steps back, straighten up and begin to perform the exercise.
Special Instructions
It is very important to understand that squatting is a technically difficult exercise that requires maximum concentration and attention from a person. When lowering, it is important to keep an eye on your knees. They should remain in place, be directed forward, while not need to allow movement for the toe of the foot. From the outside, it looks as if a person is sitting on an imaginary chair. Keep your back straight and hold the bar firmly on your back with your hands.
When returning to the starting position, the legs should be straightened, but the knee joint should be slightly bent. It is not necessary to straighten the legs completely (do not block the joint). Throughout the exercise, the feet should be firmly pressed to the floor, heels should not be torn off the floor.
Squat exercises
In order to learn how to squat as efficiently as possible (with the right technique), the exercise can be started in Smith's machine or with small disks, which are recommended to be placed under the toes of the feet.
There is also an option to start an exercise near the wall. To do this, you need to stand close to her, hands to fix at the head, elbows to the sides (you can hands on the belt). We begin to perform squats, standing close to the wall. Thanks to this position, the knees will not go forward, and the heels will be impossible to tear off the floor. This version of the leading exercise to the main squat trains well the sense of balance, preserves the knee joints.
Another way is to squat against the wall with a big ball (fitball). At a step away from the wall we fix the ball with the lower back. When moving down, it rolls along the spine to the thoracic region, and when moving up, it returns to its original position. In this case, it is important to monitor the knees (do they go beyond the toe of the foot).
Having learned to perform at least one of the above options for leading exercises, you can try to do squats with weights (with a barbell or dumbbells).
Workout efficiency
Squats are a very effective exercise for building muscle, increasing leg strength, reducing body fat, and developing endurance. The development of these qualities is easy to achieve thanks to the versatility of the exercise. You can use different weight weights, the number of repetitions, as well as speed. A correctly selected technique will help to achieve the desired result in the fastest time.
Working muscles
- Biceps femoris.
- Semi-tendon.
- Semi-webbed.
- Four-headed.
- Gluteal.
- Extensor spine.
- Abdominal muscles.
How to breathe during squats
Squats can be done with a barbell, with dumbbells, without equipment. All options are performed with the same technique and breathing. On inspiration, it is necessary to lower down, on exhalation - return to its original position. There is a difference only if the athlete crouches with large weights. You can consider in more detail each option.
How to breathe with aerobic squats? In this mode, exercises are performed up to the parallel with the floor, in the hall for group programs, to the music. Each repetition is accompanied by a team of instructors. Usually in group workouts, light equipment is used: body-bar, dumbbells, fitball, medical balls or without additional weights. Lowering is accompanied by inhalation, ascent is accompanied by exhalation. Since the speed of an exercise in such a training session may vary, breathing also changes. For example, if you squat 1 count down and one up, then inhale and exhale will coincide with the count. And if you perform 4 counts down and four up, then the breath will change. In each account, it is necessary to inhale or exhale.
Breathing while squatting with a barbell
Experienced athletes when working with large weights know how to breathe properly when squatting with a barbell. Performing one repetition with the maximum weight in the gym or at competitions, the athlete takes a breath before lowering, holds his breath, and when lifting, when it is necessary to accomplish the impossible, raise the prohibitive weight, exhale, often accompanied by a loud exclamation.
Regular visitors to the gyms must have witnessed such training. This type of breathing is not welcome and is allowed only by experienced athletes.
Breathing while doing other exercises
How to breathe in a squat or other exercise? It is enough to remember one rule: the exhalation is performed on effort, and the inhalation is on maximum relaxation. For example, how to breathe when squatting without a barbell? The simplest phase of movement is lowering, which means it is a breath. The difficult phase of movement is a rise, which means it is an exhalation. Having remembered such a simple rule, you can apply it to all exercises and no longer ask yourself how to breathe properly. Squatting with dumbbells or in the simulator on the rise always exhale. A very important point: inhalation is always performed by the nose, and exhalation by the mouth.