You have practiced semi-squat, low-bar squat, high-bar squat, or full squat, squatting to doubt life, but which squat is the best? This has always been a hot topic. However, there is also a kind of "squat weight monster", madly adding a piece, squatting with the body swaying, and "ah" like a groundhog!
It’s time for you to know that leg training is not just a process of squatting down and standing up. You need to train a super piling machine. Do you know these training strategies?
Squat is a very specific training action, with strong technical and strength requirements. Although some actions may be effective for a specific goal, they are not recommended actions for most people.
A more upright squat posture is more beneficial to the development of the entire lower body. This is why some friends especially like the neck squat and Zaki squat. They can better keep people upright.
The more erect the body, the greater the stimulation of the quadriceps. Stretching more muscles also exerts more force. The more exercise is consumed and the more muscle tears, it is also stimulated the most.
However, many friends recommend low-bar squats/bent squats as the best posture. You will see that they only squat part of the stroke. So, what is right?
Controversy between half squat and quarter squat
The reason why some friends support half squat is that it allows you to perform a specific exercise stroke A larger load can be used inside. However, this is the so-called emphasizing muscle stimulation, which means that your movements are only carried out within a specific movement stroke.
This type of squat is considered to be able to increase the weight when standing up, and exert force in a more suitable range of motion. The use of heavier weight can increase the strength faster in a certain exercise stroke. But in fact, a small partner with a high level of full squatting will be more effective, otherwise it will only bring a bunch of shortcomings.
Disadvantages of semi-squatting
1. There is a problem from the mechanics
If you are not very familiar with full squatting, but semi-squatting has no skill , Then the squat can become very dangerous.
In the entire movement stroke, the knee angle of 90 degrees is the most unstable. However, if you only do a half squat, the squat distance will be much shorter. When you squat, you need to slow down faster and stop at the weakest knee corner. Minor problems with posture can cause serious damage to your knees or lower back.
But if you are very skilled in full squatting, your posture can be kept almost exactly the same as that of full squatting. In a half squat, when you squat down to a 90-degree knee angle, your body has the same posture as in a full squat, reducing the risk of physical injury.
2. Unbalanced muscle development
If you completely rely on the semi-squatting method, muscle development will be unbalanced. You may want to add some training to the gluteus maximus and hamstrings to compensate for the uneven muscle development. But a person's ability to withstand the amount of training is limited.
So add 2-3 exercises to the gluteus maximus, hamstrings, and calves. The training method of 4 groups for each exercise is not an effective training method, even if you are talented.
3. Lack of control
Most of the friends do half squats, and the consciousness is to find ways to shorten the exercise stroke. Join you as you keep increasing the load, thisThis approach is allowed. But when your exercise schedule continues to shorten, the training effect will decrease.
4. Insufficient strength but hard support
You can complete a super heavy half squat. If your muscles (quadriceps, hamstrings, gluteus maximus, erector spinae, abdominal muscles) are not strong enough, the muscles and tendons will bear a very heavy weight, and the chance of injury is also very high. So, if you can't do a full squat with twice your weight, you still don't want to do a half squat.
Precautions for semi-squatting
Half-squatting can help increase strength in the stroke of a specific exercise. This action is suitable for some powerlifters. If you set 20 weeks as a training cycle, it only applies to 3 weeks. And the half squat must be done in the correct posture. Unless your full squat has reached more than twice your body weight, don't waste time and attention on the half squat. Concentrate and improve the full squat level.
So some enthusiasts also like to practice half squats. This is just one of his exercises. You don’t know what his remaining training is like. He trained this exercise. What is the purpose. Maybe he is tall, and squatting can make him safer. As long as you work hard to increase your exercise stroke, a squat in the correct posture is possible. And most of the small partners can't walk lower in full squat, often because of insufficient ankle flexibility, which is a potential factor for lower limbs to be easily injured.
Sports-related motion stroke variants
There are other ways to emphasize the specific motion stroke of the leg. The best two actions: One is to increase elasticity Squats with belts or chains, there are also variants of Olympic weightlifting: snatch and clean and jerk.
1. Use elastic bands and iron chains
When doing squats, it is better to use elastic bands or iron chains, because Will increase, especially in the second half of the action (that is, when you are close to standing), which allows you to focus on stimulating specific areas of the action. This kind of stimulation method is more effective than half exercise, because:
- continues to train throughout the whole process to ensure the flexibility of the movement;
- guarantees that the whole movement is the whole Actions are in an overloaded state;
- is safer and can be completed more concentratedly in the second half of the action to improve athletic performance.
2. Snatch or clean and jerk
The training body posture and angle are exactly the same, similar to jumping and sprint. You can also train to the explosive power under a specific movement angle. You can transfer the power mastered by deadlifts and squats to explosive movements.
Training snatch and clean and jerk, you can integrate fitness into sports. The biggest disadvantage of snatch/jerk is that there are so many skills in action, which is not so easy to master.
Low-bar squat (powerlifting squat)
"Low-bar squat" is not that accurate, because the term “squat It's not like traditional squatting. So it can be called "powerlifting squat" or "bending squat", which can better represent the action, rather than describe the position of the barbell.
Powerlifting squat, the only purpose is to move the bigger barbell from point A to point B. By reducing the angular movement of the knee joint to shrinkThe short exercise stroke increases the movement of the hip joint and transfers more weight to the hips instead of the legs. This is why the barbell is placed lower behind: so that when the torso bends forward, you can move your hips more.
Because of the leverage, you can move more weight from point A to point B, which makes many people believe that this is the best posture. But the size of the weight does not equal the resistance of the muscles.
The main goal of squat should be to train the legs to the maximum, mainly focusing on the quadriceps. The hip muscles are also important for athletic performance, but various deadlifts can be more focused. If you squat like a powerlifting enthusiast, your quadriceps will be weaker, especially if you have long legs.
Powerlifting squat (hip squat/bent-over squat/low bar squat) is a hip-dominated squat with less participation of the quadriceps. why? As mentioned above, the muscles that are stretched the most are the muscles that exert force. In powerlifting squats, the hips move more backwards, but the knees do not move forwards (the tibia is almost perpendicular to the floor).
This will stimulate more gluteus maximus. In addition, the leaning posture puts a lot of burden on the lower back. Powerlifting squats put pressure on muscles closer to deadlift.
Create more muscular squats
If your goal is to train your legs and make your leg muscles stronger, use a more upright squat method.
High bar squat
Friends who use powerlifting squat generally only play powerlifting. Most of the friends will use the upright squat to practice. That's why it is recommended to wear weightlifting shoes when squatting. It is easier to maintain an upright torso when squatting. This is why for some friends who have longer legs, squats in front of the neck or squats are better squats.
In order to stimulate the legs to the greatest extent, I like to squat behind the neck with a more upright body. Half squats and powerlifting squats do not mean they are best for you.
Ask yourself: What is the purpose of my squat?
- Move a larger load from point A to point B?
- Improving power at a better angle of motion?
- Build stronger leg muscles as much as possible?
Make a decision again.
Squats do need to have a certain depth in order to complete a full squat. If you find that you have not reached a certain level, then you need to adjust it. According to the training plan, you Will only develop the thick thighs that others envy!
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