Squat training: 3 tips to make your squat stronger!

Squat training: 3 skills to make your squat stronger!

Squats are one of the most important training movements in the gym! It can help us build a strong body, whether it is to increase the strength of the whole body, muscles and sports performance!

Strong squat strength is proud of every trainer. Unfortunately, after a period of squat training, many people will start to enter the platform period! Progress slow or no longer improves!

Today I will bring you three good squat training methods to help you change stronger!

1. Centrifugal squat!

Centrifugal contraction is often the easiest thing for everyone to ignore Yes! This will cause you to lose more than 50% of the training benefits

In the centrifugal contraction stage, in order to brake or control the speed of the movement, the muscles will lengthen and generate tension!

From the perspective of exercise biomechanics and exercise physiology, the force generated by muscle centrifugal contraction is greater than that of the muscle centrifugal contraction, that is, the muscles can bear more weight during the centrifugal stretching stage. For muscle training, the muscles will stimulate more muscles. Therefore, the muscles will also damage more muscles than when the muscle centrifugal stretching stage. Control the muscles’ full force, increase the benign damage to the muscles, and the muscles will be rebuilt more, and finally the muscle training will have better results.

For example, in the above video teaching, centrifugal training is exacerbated and 20~50% of the weight of 1RM of centripetal training is used to carry out the load. An ideal way is to add a hook chain or barbell to the barbell, and remove the extra weight when the centrifugal movement is completed. You use the specified speed to lower the load (for example, 4 seconds), and when the extra load leaves the bar, complete the centripetal training.

2. One-half squat

This is another way to increase the TUT (the time the muscle is under tension). This concept is very simple. After squatting to the bottom, get up and go back halfway, squat down, and then get up.

This method It can help you improve muscle growth!

3. Pause squat

The purpose is to eliminate the tension reflex and develop the strength to get up from the bottom!

Forcing the athlete to only rely on autonomous contraction in the centripetal stage, which can minimize elastic performance.

Don't use "bounce" during training or put him in an unfavorable position before starting to contract muscles. Make the movement as difficult as possible, which will increase more exercise units to participate in generating strength and develop strong centripetal contraction muscle strength.

It is recommended to use a safety pin for squats! Stay at the bottom of the movement for 5 seconds, and then squat upwards!