Content of the Article
In short, squats are some of the most difficult, intimidating and painful exercises you can have in your arsenal. If you've ever done a series of squats to failure, you'll know exactly what I'm talking about! It is also a rather difficult exercise to master from a technical point of view. On the other hand, it is also one of the most productive and complete in existence. Squats have added more muscle to thin people than any other lifting exercise there is. Due to the degree of complexity, squats also force the body to release more of the essential anabolic hormones such as testosterone and developmental hormone, which means total muscle development of the body.
In addition, squats also cause a"side effect": an increase in strength in virtually all other exercises. When I started squatting until the failure, my bench press increased by 10kg! If you're looking for muscle gains and haven't tried squats, I invite you to try them. In short, they really do work.
Unfortunately, quite a few people have not yet experienced the benefits of weightlifting squats - for what reason? How many times have you heard the common"They're too hard on my knees" or"They're bad on my back." My answer to that is that it's not true. With the exception of a small part of the population that lifts weights, the entire planet can do squats! The primary reason that the squat cage usually collects dust faster than any other machine in the gym is simply because of the level of intensity that must be produced with the intention of performing squats effectively. Apart from that, the many myths that have emerged in recent times that have persuaded people to distance themselves from this exercise. Let's take a look at these myths and see if there are any.
1:"Squats are too hard for the knees.
Just as your body's muscle tissue strengthens when exposed to stress, the ligaments, tendons and other connective tissues in your body will also strengthen in response to weight lifting. Because of this, heavy squats can only increase the strength of the knee. By strengthening the supporting muscles of the knee, we will achieve greater stability and strength of the knee. Knee problems can arise due to incorrect exercise performance, and this can happen if you relax when you are in the situation but get off your squat. When the knee joint is relaxed, it moves slightly away, putting itself in a compromising situation. The solution? Do not relax in the lowest situation! It's as simple as that. Hold everything tight and flexed so you won't have any problems.
2:"Squats are dangerous to the spine.
Once again, training with weights will strengthen the tendons and connective tissues (as long as the exercise is performed properly). If you want, you can use a belt when you sit down with a lot of weight or start with few repetitions, otherwise you won't need it. Some lifters find squats in the area of the cervical spine (neck) uncomfortable because of the rod being put on the trapezius. Most lifters get used to that, but if you find it's a huge inconvenience, just put a towel or a typical foam roller on the bar.
3:"Squats are dangerous for the heart.
Many weight training exercises limit blood flow due to long periods of muscle contraction. High blood pressure will result from this, but it is only temporary and not dangerous. The heart, in exactly the same way as all the other muscles in the body, adjusts to the tension that is placed on it. Therefore, squats will help to strengthen the cardiovascular system. However, just to remain on the safe side, people with coronary heart disease would be advised to ask a doctor already before starting any kind of weight training program.
4:"Squats will slow you down.
It is a well-known fact that exercise physicists admit that the stronger a muscle is, the faster it will contract and the more force you will be able to apply on the ground. Therefore, speed can only be increased through squats. The entire NFL (American Football) league trains caged squats and is one of the fastest athletes on the planet.
Well, out with the myths! The essential thing to remember is that the negative consequences caused by squats are the result of inappropriate technique and incorrect execution. Safe and highly efficient squats. So if you're one of those people who's afraid of squatting, stop being a coward! Gather some courage and drag your ass into the squat cage. Well, what do you say? Do you want to get results? I mean, big results? Then read on and get ready for some incredible profits.
Great; let's learn a little about the proper technique.
How to perform technically correct squatting
For security reasons you should always and at all times do your squats in a cage (or multipower, although I strongly recommend it but the open bar). With the cage you can adjust the height from where the bar is supported and you can release the bar on the safety pins if you feel the need to do so. The safety pins must be placed just below the minimum height that the bar would reach in the situation, but lowered from the exercise. The bar must already be placed before execution above the height of the lower chest.
At all times during the exercise you should keep your head back, your chest out and your lower back slightly arched. You must always and in all circumstances look at the front face and never lean too much face forward with your body.
Approach the bar, placing your hands on it around exactly the same width as on the bench press. Even before you lift the bar, make sure that it is evenly set during your trapeze. The bar should rest on the underside of your trapezius and the following deltoids. It should look or feel as if the bar is going to roll on your back. Now that you've lifted the bar, take the precise steps face back. Most squatting injuries occur when you step back, so look carefully. Your feet should be in a straight line with your shoulders or slightly more open, and should be at a forty-five degree angle.
Take a deep breath and begin the descent. You mustn't go down straight, if not as if you were going to sit in a chair. At all times, the knee must be on the feet and never exceed them. It goes down until the thighs are parallel to the ground.
As soon as you reach the lowest point, start getting up right away. Don't ever relax in the lowdown situation. Face up on your heels and straighten your back as fast as possible. When you are on top, breathe in again and continue with the exercise until you make the desired repetitions. How many reiterations do you have to make? This depends. There are those who claim that twenty reiterations gives the best benefit. Another twelve-fifteen and some six-eight. I personally perform ten-twelve reiterations. Experiment and see what works best for you!
There you have it. You have every reason to get into the squat cage and try it. Squats are good for the whole planet. Bodybuilders, athletes, powerlifters and dancers. These are truly the king of exercises and when properly executed are not dangerous. Practice movement carefully and respectfully; you'll achieve muscle gains you didn't think possible.