Barbell squat - Quadriceps exercise method (7)

Barbell Full Squat is a classic exercise for training thigh quadriceps, which belongs to free squats. Barbell squats are divided into back-neck barbell squats, front-neck barbell squats and support barbell squats. Generally, back-neck barbell squats are used, which is safer and has a larger load.

　　Target exercise area: quadriceps (Also involves biceps femoris and gluteus maximus)

　It is the only four areas that can fully stimulate the quadriceps femoris. It only requires appropriate strength to maximize the muscle development. During the squat and the lowest point, the rectus femoris and the medial hair exert force and control the degree of bending of each joint; and during the entire ascent, the three muscles of the lateral head, rectus femoris and the medial head must exert force, and with the help of the tibial muscle To complete the entire action.

　　　Edit key points:

　　1. Prepare posture: raise your head, straighten your chest, straighten your waist and back; after the shoulder scapula contracts, place the horizontal bar on the raised trapezoid and deltoid muscles, and you can place buffers such as sponges and towels; lift both arms sideways and hold the bars to stabilize; the spacing between the two feet is generally the same shoulder width, and the legs should be at a natural stand at an angle of 30 to 45 degrees; a barbell piece about 3 cm thick under the heels.

2 .Squat: After getting ready for the posture, slowly bend your knees while squatting. When squatting, the direction of the knee joint is the same as the toes, squat until your thighs are parallel to the ground or slightly lower than your knees.

3. Stay still: squat to a minimum of 1-2 seconds, and then squat up again. There is a significant time effect after the muscles are stretched. The longer the time, the more muscle strength decreases. Therefore, the weight of squatting for 2 seconds is smaller, but the actual suffering of the lower limb muscles The force has not been reduced, and it is relatively safer.

　　4. Squat: The most valuable squat exercise is the squat stage. At this stage, focus on exhaling force on the legs and exhale at the same time; raise your head, imagine kicking your legs and pushing your head upwards, instead of lifting your hips first and then straightening your waist; the entire squat process should keep the center of gravity stable and the feet cannot move; after the body is upright, continue to force the four ends, and extremely contract, so that the knee joints tend to be overext for 1-2 seconds.

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