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| squats exercise |
If you want to make a great overall fitness , there is no other way but to also focus on squats exercise. What better way to do that than to use the king of leg exercises - squats. To achieve your goals, use one of the following methods.
Want Big Quads ? Then go for the squatters.
If you've read a good resource on the squats exercise, you 've probably noticed that for a muscular , powerful and lean physique , you must train your legs ! Train hard and with consistency is the name of the game here . Without it, the body of your dreams that you and everyone can admire never win .
Fortunately, there are ways to train your legs so that helps you gain strength and muscle size that you saw on this site regularly , and certainly many others. It is a year above all others that will help you achieve success.
The squats exercise
The squat is, for all intents and purposes , the last squats exercise for the lower body. Therefore, if you are looking for massive powerful quads, squat is an exercise that must be done in your training program.
No doubt it is a difficult squats exercise , and if you really work hard, then can cause aches (pain ), but it 's worth it in the medium and long term.
How is the squat ?
While this squats exercise may seem simple enough, it is always very important success. It works best in a squat rack for safety reasons . To begin, place the bar on support just below the shoulder level . Load bar and stage below . Get behind the shoulders , just below the bottom of your squats exercise, over the bar.
Grab the bar with both arms extending from each side and push up with your legs and straighten the torso. Now the door and position your feet shoulder width apart and toes pointed slightly outward .
Keep right and keep your head throughout the squats exercise back.
Leaning against the wall, lower your body until your knees are bent at a 90 degree angle. Hold for two seconds.
Now , bend your knees, keep a straight posture and still ride . Inhale, then go down without squats exercise your breath until the angle between the calves and thighs is a little less than 90 degrees. At this point , the front of the knees to be aligned with the front of the toes , in the perpendicular.
If your knees are beyond your toes, then an excessive amount of stress will be placed on the knees, which is also a sign that the squats exercise has failed .
Begin to exhale as you lift the bar pushing the heels of your feet on the ground to straighten the leg and return to the starting squats exercise. Simply repeat this process for the desired number of repetitions.
advice added
It is absolutely necessary to keep your feet in a squats exercise of medium width. It really depends on your own comfort and may want to place your feet , be it a little closer or further away. The important squats exercise is that your knees do not go beyond a line perpendicular with your fingers while moving down.
If you are determined to do heavy, it is recommended to protect the knees to the use of knee wraps and a lifting belt to provide a level of protection for the back.
You can also do squats bench, box squat, operating weight , or use a Smith machine, but in this article we explore only the basic squats exercise bar .
Also make sure you use the full range of motion . If you want to get all the benefits of this squats exercise, it is essential to go all the way down to the quadriceps work well . If you're only a third of the way down , then you simply improve the chances of a bad injury.