Barbell squat: back-neck barbell squat, front-neck barbell squat, support barbell squat illustration tutorial

Barbell squat: Neck back barbell squat, front neck barbell squat, support barbell squat illustration tutorial

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

Target exercise parts: 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 development of the muscles. 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 muscles Complete the entire action.

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; cushion a thickness of about 3 cm under the heels Barbell plate.

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 the muscle strength decreases. Therefore, the weight of squatting for 2 seconds is to be It is relatively small, but the actual stress on the lower limb muscles has not decreased, and it is relatively safe.

4. Squat: The most valuable squat exercise is the squat stage. At this stage, focus on exhaling while exhaling; raise your head, imagine kicking your legs and pushing your head upwards, instead of lifting your hips first and then straightening your waist; keep the center of gravity stable during the entire squat process, and the feet cannot move; after the body is upright, the four thighs are Continue to use force to tighten your head and make the knee joints overextile tend to 1-2 seconds.

Precautions:

1. Control the barbell stably during the movement process, do not increase blindly, otherwise it is easy to lower your head, hold your chest, arch your waist, etc. The center of gravity of the barbell is on the waist and back, which is easy to get injured and hunch the back, and the effect of leg exercise is weakened.

2. The strength of the waist and back muscles should be strengthened simultaneously, otherwise it will be limited. Strengthening the leg muscles; in addition, self-protection is also important. It is best to have a weightlifting belt. Please ask others to "put their waist" and "release the bar" during exercises.

3. It is best to keep the knee slightly bent when standing. The purpose is to keep the thighs continuous tension, so that more muscle fibers can participate in the work, and can reduce the stress of the knee joint and prevent knee joint damage. If the ankle joint is stiff or the heel is biased, the heel can be lifted appropriately High or lower barbell plate. After bearing weight on the shoulder, the center of gravity moves backward, and the back cannot lean forward. Only by raising the heels to passively move the center of gravity forward can it be restored to a stable support state. The regained balance can also increase the force of the quadriceps during squatting.

4. Master the depth of squats: Squatting too deep is likely to cause injuries when carrying heavy loads. Of course, people with healthy knees can use full squats to stimulate the quadriceps more deeply You should pay attention to choosing the right weight.

5. Changing the spacing and angle of the feet can provide different degrees of stimulation to the entire movement:

(1) A wider position mainly exercises the inner side of the thigh, which can make you squat lower and have higher strength requirements for waist and abdomen; a narrower position mainly exercises the outer side of the thigh, but puts more pressure on the knees.

(2) The toes facing outward mainly stimulate the inner side of the thigh; the toes facing inward mainly stimulate the outer side of the thigh.

Regular postures generally use the same width as shoulder-width, with the toes slightly facing outward: all leg muscles can participate to the maximum extent.

7. Other forms of barbell squats

(1) Front neck barbell squats (Front Squat): Better focus on quadriceps

The squats on the front of the neck require the back to be straightened throughout the entire movement. The weight of the bar is concentrated on the front muscles of the legs - the quadriceps, which minimizes the participation of the biceps femoris and gluteus maximus.

The front squats on the front of the neck require precise placement of the horizontal bar and higher flexibility of the joints. If you just start trying this movement, the weight bearing should not be increased blindly, and mastering balance is the most important thing.

(2) Support the bar (Sissy Squat): Image is also called over-top squat

It can effectively develop the flexibility and strength of related joints, increase the stability of shoulders, elbows and other joints; it can effectively develop the strength of muscles throughout the body, and exercise more parts, which is conducive to the body's symmetrical and coordinated development; it cultivates and improves the ability to coordinate force of the upper and lower limbs. It is also very beneficial to shape the body shape.

The elbow joints are straightened during the support process, and the upper limbs and shoulders are used more force and consumed. The barbell does not stimulate the lower limb muscles and affects the effect. Therefore, support squats are generally rarely used in bodybuilding training.