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abdominal exercises

Specific heating for squatting

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Specific heating for squatting
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One of the most fragile moments of the week when it comes to training is the well-known day of legs. When you exercise daily, you are aware that a warm-up prior to the execution of physical exercise becomes essential, but this relevance is considerably greater when it comes to exercising the lower part of the body. Among the best known exercises that exist at the time of training legs, is the squats.

Specific heating for squatting

If we tell you there’s a specific way to do a unique squat warm-up? Yes, it is this way and it is our specialist and physical trainer, David Costa who has enormous experience in weightlifting and bodybuilding, who explains to us what are the primary warm-up exercises that at least each and every beginner should do, if they wish to train at one hundred percent.

There are three components to heating:

  • Mechanical: Is the relaxation of muscle tension in the motor muscles
  • Articular: It is the mobilization of the articulations
  • Specific: It is the realization of progressive exercises for the ground heating. It is optionally recommended for those who need to do six? to ten? of intense exercise on a bicycle or slow rowing.

Mechanical Heating:

The objective here is to reduce to a minimum the adhesions between the muscular tissue and its surrounding area, to allow the unbeatable functioning of the muscle in its length. For this, you can use a foam roller and a lacrosse ball.

For example, once the stress point has been found, keep a pressure on the area for 1 minute. During this time, you can make light swings with movements that come and go, with the intention of working the area as extensively as possible. Then scroll over the foam roller or the ball to find the next point of tension. Use your body and your support point on the ground to measure the pressure you put on your muscles.

Muscle areas to relax

These are the best areas to relax with the foam roller or the self-massage roller.

THIGH

  • External zone
  • Previous zone
  • Internal zone
  • Next zone

LEGS

  • Rear zone
  • Previous zone
  • External zone

LIGHT BULBS

With the lacrosse ball, you can also press particularly on the pelvis (sacred iliac), buttocks and trapezes.

PELVIS

Place the ball at pelvic level (sacred iliac) and move the ball slowly looking for tension points. The edge of the pelvis is particularly interesting for work.

GLUTEUS

Place the ball on the palms of your buttocks and move little by little, looking for tension points.

Specific heating for squatting

Articular Heating

Once we are relaxed, we will focus on the joints, with the goal of allowing a better flow of movement and improved technique for maximum performance. Here we have two phases, the first is based on passive posture, and the second phase on movement (active).

1 The

Stretching one arm up, thrusts the belly in and pushes the pelvis face to the front.

2 Abductor and hip opening

With his hands he puts his knee face out and pushes his pelvis to the front.

3 Solitaire

Keep your balance on one foot, bend your knee and push your face forward without lifting your heel.

4 Buttocks / pelvis

Keep your shoulders glued to the ground as you cross your leg.

Specific heating for squatting

1 Mobilize the hip with rotations

Make ten rotations in one direction and one for each leg. Do it a couple of times.

2 Placement of the pelvis, with bent legs and a fixed point of support.

Place your buttocks in your lowest position, stay ten seconds accentuating the flexion and with a maximum opening of knees face the outside. Repeat two to three times.

3 Head bar

Put your arms face up while you are in a squatting situation, keep your knees bending for about three seconds. Do six-ten reiterations.

Specific Heating

Here the weight load will increase progressively, while the number of repetitions of the series will be reduced. The goal is to feel the weight, to warm up, but not to wear yourself out. You’ll need more rest in each and every series.

Here is a case of preparation for a series of ten with a weight of one hundred and forty kg:

  • Make a series of twelve slow and controlled repetitions with bar (twenty kg), prepare the bar, load, wait thirty seconds and move on to the next series.
  • Make a series of ten reiterations with forty kg controlled, ask the bar, load, wait 30 seconds and also go to the next series.
  • Make a series of five reiterations with seventy kg controlled, prepare the bar, load, wait thirty seconds to 1 ‘and go to the next series.
  • Make a series of three reiterations with one hundred kg controlled, prepare the bar, load, wait 1 ‘to 1’30 and move on to the next series.
  • Make a series of two-three controlled reiterations with one hundred and twenty Kg.
  • Then, after 1’30, start your first series of one hundred and forty Kg.

Here is a case of preparation for a series of ten weighing sixty kilograms:

  • Make a series of twelve slow and controlled repetitions with bar (twenty kg), prepare the bar, load, wait thirty seconds and move on to the next series.
  • Make a series of eight reiterations with forty kilograms controlled, prepare the bar, load, wait thirty seconds and go to the next series.
  • Make a series of five-six reiterations with fifty kilograms controlled, prepare the bar, load, wait thirty seconds to 1 ‘and go to the next series’.
  • Then, after 1’30, start your first series of sixty kilograms.

The number of exercise series will change depending on the weight load. Some of you will need a slower increase, while others will need a faster increase. You must locate the progression that suits you best and that lets you be effective of the first series in a squatting situation.

I studied Physical Education at INEF in Barcelona. I am passionate about sport and healthy living and I like to share my passion and experience with anyone who is interested. I am a specialist in toning and bodybuilding, so I can advise at all times. In addition, I am part of the FEEPYF (Spanish Federation of Personal Trainers and Fitness).

Ernesto Villaverde

I studied Physical Education at INEF in Barcelona. I am passionate about sport and healthy living and I like to share my passion and experience with anyone who is interested. I am a specialist in toning and bodybuilding, so I can advise at all times. In addition, I am part of the FEEPYF (Spanish Federation of Personal Trainers and Fitness).

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