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Squat Technique without spine injury!

You have spine pain a couple of days after squats training program or performing hard sets, you almost do not feel legs muscles buildup, because most of the load falls on the buttocks and lower spine, than this article will be useful for you.

Proper Squat Technique is the key of solving this problem, which is often avoided by advanced athletes and beginners, who consider unnecessary to spend time learning to do squats properly. We are taught that we should keep head high and back as straight as possible, when moving from a deep squat not to lean forward.

This ensures that many athletes will have a huge load on the lower back and spine rectifiers. Thus, when leaning in squat peoples natural tendency is to lean forward. Everything is very simple: the body responds to load, as it is more convenient. After this, rising up, we suddenly remember that the back should be straight. At each repeats (back and forth) spine curvatures quite strong influence on bottom part of back. As a result, you have to do an exercise similar to the semi-lean forward with a barbell on your shoulders and semi-squats. With heavy weight is more difficult to do exercise engage in right way, because the head is often dropped, but at the same time, the pelvis is lifted which imposes a huge load on the buttocks muscles.

Many bodybuilders exclude squats from its training in order not to develop too much buttocks muscle. But if you correctly perform the squat, it is possible to achieve the correct shape of hips, buttocks with no excess in developing.

From the beginning, you have to tune. Bend spine before squats. Do not round it. Do not look down at time you are getting the bar behind your back because your back will be slightly and neither looks up because your neck will start to strain. Look straight ahead and make sure that your shoulders are square. You should be completely aligned with the bar behind you, feeling equal pressure on both shoulder blades. Pay attention on the way you go down and come back up, try to resist the urge to look down when you’re on the way down and up when you’re lifting the weight back up. Another important tip is knees position. Make sure your knees are in the correct position. Knees should be behind your toes. A useful advice is to stop before your knees are fully flexed. Beginners should not start with heavy weight, just add a little more weight every day until you get to the point where you should be. Before performing exercise do not forget to warm up with 5 minutes of cardio. Another important thing is to breath continuously.

Below you can see squat technique:

  1. Stand with feet hip distance apart with your toes, knees and hips in a straight line.
  2. Pull your belly button towards your spine and contract your abdominal muscles.
  3. Slowly lower your body, as though you are sitting in a chair.
  4. If you can, go down until your butt is in line with your knees (knees at 90 degree angles). If you can’t go down that low, go as low as you can.
  5. Take a moment and look down make sure your knees are BEHIND your toes.
  6. Keeping the weight in your heels, slowly push your body back to starting position.
  7. At the top of the movement, do NOT lock your knees. Keep a slight bend in them.
  8. Repeat the movement 10 to 15 times, performing 1 to 3 sets. For each repetion, count to 3 on the way up and on the way down to ensure you’re not going too fast.
  9. Rest 30 to 60 seconds in between sets.
  10. Stretch your quadriceps and hamstrings after each set or after your final set, spending at least 10 to 15 seconds on each stretch.

GoldenMuscles advices: If done correctly this exercise will never injure your spine but will bring you only benefits.

Written by: Golden Muscles
© November  2011
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