You don’t want to be distracted during training, so it’s important to choose a comfortable uniform and comfortable shoes. If the sneakers are hard or heavy, they rub or are too hot, what concentration can we talk about?
Together with Reebok
and Russian skeleton athlete, member of the national team
Yulia Kanakina,
we tested the new
NANO X1
.
We are sharing with you an effective workout - test the strength of yourself and your shoes. Like a Nut: A Workout That Will Help You Achieve Round, Toned Butts
Before starting your workout, we recommend doing a short warm-up to warm up your muscles.
Taking the leg forward
Number of repetitions:
10-15 times on each leg.
Initial position:
standing, feet shoulder-width apart, hands on the belt, back straight.
For the exercise, you will need a fitness band of suitable stiffness. Secure it just above your knees and you are ready to begin. Move your leg forward at an angle of approximately 40-45 degrees. The leg should be straight, feel the muscle tension. Slowly return to the starting position, controlling the tension of the elastic band.
Do another set on the other leg.
Working muscle groups
In this exercise, several large muscle groups are included in the work. That is why you should never neglect doing a squat.
I will not list a detailed list of all the muscles involved (the photo above shows everything). I’ll add just one thing: in addition to the leg muscles, the abdominal, back and deltoid muscles also work as stabilizers.
Squats and leg raises
Number of repetitions:
10-15 times.
Initial position:
standing, feet shoulder-width apart, hands clasped in front of you at chest level.
First, do a classic squat. Make sure that your knees do not go beyond the line of your toes, keep your back straight. Returning to the starting position, move your leg to the side at approximately an angle of 40-45 degrees - at the top point both knees should be straightened. Repeat the squat, but this time walk the other leg out.
What you need to know
I think everyone is familiar with this exercise. Well, because the school curriculum provided for it. “Heels together, toes apart... Feet shoulder-width apart... Hands forward, squat slowly.” How many times have these words been repeated by physical education teachers! We squatted without understanding the benefit of squatting. And they didn’t explain anything else to us.
Squats are a useful exercise in any coordinate system, that is, in all sports. Starting from the task of gaining strength and muscle mass, to general strengthening and rehabilitation. The work involves mainly the muscles of the buttocks and abs. But the small lower core muscles get their share of the workload. When loaded with dumbbells or barbells, other muscles are used.
Video of Ronnie Coleman's monster squat. Weight on the bar 365 kg.
As you age, squats require some caution to avoid injury. But novice bodybuilders, and athletes in general, need to know and follow the correct movements so as not to harm the knee joints and lower back. The presented video and photo on the Internet allow you to study the squat options thoroughly and not make mistakes.
Squats are unpretentious exercises. They do not require a separate room or appropriate equipment.
Well, perhaps the attentive glance of an experienced coach who will give the necessary instructions or point out minor shortcomings. This comes later; when working with heavy weights, it is better to get a special belt, elastic bandages for your knees and wrists. And powerlifters also wear special overalls.
International competitions are held for squats. We have our own record holders.
There is a record in the Guinness Book of Records. For example, Sergei Rachinsky with a barbell of 100 kilograms squatted 212 times in 25 minutes. Dikul squatted with a weight of 450 kilograms once.
With dumbbells and improvised loads, you can perform squats in a private setting. Exercises with a barbell are best performed in the gym, gym or home. Where there is room to turn around.
Never start training on cold muscles.
Warming up before squats is mandatory. Stretch your arms and legs, let your muscles feel the energy, warmth, and movement of blood flow.
Lunges forward and backward
Number of repetitions:
10-12 times.
Initial position:
standing, feet shoulder-width apart, hands on the belt.
Lunge forward. The front leg is bent at an angle of 90 degrees, and the supporting knee does not touch the floor. Monitor the center of gravity - try to maintain balance and not lean to the sides. Return to the starting position, but do not lower your leg to the floor - immediately lunge back.
This exercise requires good coordination. Don't worry if you can't do it all 10 times the first time.
Squats with a barbell on your shoulders
By the way, squats with a barbell are an integral exercise not only in bodybuilding, but also in many other sports. This is due to its complex effect on the human body.
By the way, since I started squatting with a barbell, it has become easier for me to snowboard and learn tricks, because the load when landing after flying from a springboard falls directly on the quadriceps.
In addition to developing the leg muscles, the back, abs, and other muscles that provide motor-support functions are worked out.
It is recommended for all training people to do squats, with rare exceptions:
- under the age of 18;
- for lower back/lower back injuries (if you have lower back problems, I highly recommend the excellent hyperextension exercise).
- for injuries of the knee joints.
The listed categories of people can change the exercise, for example, to the bench press.
It is necessary to mention two useful features that are rarely mentioned when discussing barbell squats. The correct technique for performing squats with a barbell also develops the bodybuilder's coordination and flexibility.
This is quite obvious, because the center of gravity is shifted to the top, forcing the athlete to coordinate his movements for stability and correct execution technique.
Flexibility is needed in the hip and knee joints to perform deep squats, and a good stretch in the shoulder girdle allows you to hold the barbell in a comfortable and safe position.
By the way, be sure to read the article on how to properly warm up before training.
Warm-up for squats is MANDATORY! It is better to spend 10-15 minutes warming up than six months to treat, for example, a torn patellar ligament or worse.
Gluteal bridge
Number of repetitions:
15-20 times.
Initial position:
lying down, arms along the body, palms down, legs bent at the knees and standing on the floor.
Raise your hips so that your body is stretched into a single line. Try to push your body out using your gluteal muscles. At the top point, stay for a few seconds - feel the tension. Return to the starting position.
How to make glute training more effective?
Squats are the king of all exercises
Squats are rightfully called the “king” of all exercises. If you want to squat effectively, then first of all you need to perform the exercise well. Otherwise, you may get injured and thereby stop on your way to your desired goal.
The main reasons why you should definitely squat are:
- get power
- build muscle mass
- burn fat
- improve your physical fitness
- increase your stamina
- strengthen bones and joints
- improve flexibility
- develop sports discipline
As with any exercise, there are a few rules you should follow when doing squats. Keep in mind that the most important thing is to learn and understand the technique before experimenting with squat variations. While doing squats, you should not experience any unusual pain , and after training you should give your body enough time to regenerate.
Raising the leg back while resting on the elbows
Number of repetitions:
10-15 times on each leg.
Initial position:
standing on your knees and elbows, weight distributed evenly, one leg straightened and standing on your toes.
Raise your leg back as far as the stretch allows, if possible so that it is perpendicular to the floor. The leg should be straight. Feel the tension in your gluteal muscles. Don't arch in the lower back - this will only make the task easier for yourself. Slowly lower your leg.
Do another set on the other leg.
Barbell Squats: Muscles Worked
Just imagine, when performing squats with a barbell, the body uses about 250 muscles! Naturally, some of them are subject to the target load, and some act as assistants (synergists).
Squats with a barbell on the shoulders mainly affect the following muscle groups:
- quadriceps femoris (quadriceps);
- gluteal muscles;
- back muscles.
The muscles of the back of the legs, abs and lower back play the role of stabilizer muscles.
By using different movement options, a bodybuilder can focus on different muscle groups.
How to implement it into training
- If we are talking about women , then this exercise may be the first in the complex for the legs, but it must be performed infrequently and alternated with the usual position of the legs.
- Men should perform it after training the front of the thigh, for example, by performing classic and front squats. The execution scheme consists of three to four approaches and ten to twelve repetitions. The first approach should definitely be done without weight and warm up the ligaments and muscles before doing this.
Recommendations
Practice shows that intense squats (25 times, three approaches) burn 100-200 kilocalories.
If the excess weight is ten kilograms or more, you need to squat carefully and correctly - with a straight back, listening to the body. He will tell you when to take a break.
And a few more tips:
- do not lift your heels off the floor;
- increase the number of squats gradually;
- watch your breathing, it should be deep, even, breathe through your nose;
- train constantly, either decreasing or increasing intensity;
- start with a warm-up.
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Projectile options
Wide-legged squats can be performed with different sports equipment: one or two dumbbells, a kettlebell or kettlebells. These projectiles are held in straight hands in front of you.
Wide squats with dumbbellsWide squats with kettlebell
There is also a variant of the exercise in the Smith machine, where the bar is located on the shoulders.
