Deep squats are the best squats
One of the most effective exercises that you can do is squats. Hell, it’s not the best exercise for legs, buttocks and shins. During different types of squats work thighs, glutes, quadriceps, hamstrings and calf, and the action affects the press, the shoulders and back.
The perfect squat is a Symphony of muscles of the whole body. They are well build muscle mass (especially with weights and barbells), and burn fats due to its high intensity (read: burned a lot of calories). But how low must you fall? Figuratively speaking, of course.
The perfect squat is a deep squat in which the hip drops below the knee. Some call them «ass to the grass». Deep squats involve more muscle, burn more calories. They are especially good for building a nice, strong butt. I told you that many girls like the strong buttocks that look cool? And it is so! But this is not the only benefit of deep squats, which, by the way of the necessary training. Without a strong core muscles and high mobility, the risk of injury with deep squats with weights or without well growing. As a friend of mine says: «If you don’t squat deep, you do not squat!» Of course, there are some types of squats that should be at the position of the thigh to the lower leg 90 degrees, for example Bulgarian split squats, but now we are not talking about them.
Deep squats bad for the knees?
No! Contrary to popular belief, squats below the knee level is not bad for the knees. A recent study of American medical journals showed that from the point of view of direct impacts on the knee joint there is no difference between shallow squats, squats with thighs parallel to the floor and deep squats.
In fact, deep squats can improve the stability of the knee joint. A large part of the connective tissue in the knee consisting of two ligaments, anterior and posterior cruciate ligaments. Research shows the deeper you squat, the less pressure inside the knee joint. This is a great way to make your legs stronger. A number of studies have shown that parallel squats with heavy weights are less effective than deep squats with a lighter weight. Gluteal muscle of 25 per cent busier during deep squats than in any other.
How to do deep squats?
Caution. Deep squats are more difficult and, if performed incorrectly, riskier than the standard variation. Treat this with understanding — it is not flexing at the biceps, there is more. There are a huge number of joints and muscles that work together in a very wide range of motion to perform this action. That is why you need to pay special attention to such things as mobility, flexibility, stability and coordination. Of course, it may seem you stuff for beginners and some paranoia, but believe me, man injury is very dubious pleasure. No need to rely on Russian «maybe», under the Soviets, by the way, the lifters trained to perform basic elements with the minimum weights for three months. And weaklings were not!
Mobility is defined as the body’s ability to do the job without the help of other muscles and movements. This is called compensation. Remember how you tried to make, say, any exercise with free weights, provided that you took a little more weight. Your body on the latest approaches to reflexively push the projectile up or in the right direction. This is compensation. This complex action, like a deep squat, you need to do without compensation.
This requires flexible ankles, hip flexors and knees. Good work on stretching, get a massage, take a relaxing bath.
2. Ready your body
After a full warm up that includes dynamic stretches, try to do some sit-UPS in idle. The heavier the weight, the more important that the muscles of the torso, shoulders, upper back were able to qualitatively interact with each other, creating a high level of support for weight. Bend your hips, tense your stomach, squeeze your buttocks and turn in work the upper back. It’ll happen when you’re driving the blades, and the elbows will pull down, or when you pull the neck down a bit, squeezing the blades. This helps to stabilize the body position and makes it clear that you include the work the correct muscles.
3. Start to squat with minimal weights
Squats with parallel to the ground thigh allow you to lift more weight, but deep squats involve more muscle. For a start I recommend you start at all without a load or with a light bodyboom. Then go to a blank fretboard. And then increase the weight. Importantly, the technique of squats was correct.
Deep squats are an incredibly valuable tool to build strength and fat loss. The main thing — to do the right thing.