Squats with a barbell on the chest: technique

Squats with a barbell on his chest — one of the most effective and easiest ways to keep yourself in good physical shape. Thanks to such exercises you can not only lose weight but also build muscle, tighten the thighs and buttocks.

What muscles are involved?

Better exercises, probably, not to find than squats on his chest. What muscles are working and involved, the athlete will feel already after a short load, including quads, glutes and spinal muscles.

The biggest pressure is on the quadriceps, which are among the largest in the human body, also involved in the work and paliperidonesee with polyoxazolines.

In that moment, when the athlete is in an upright position with a barbell on his chest, he aktiviziruyutsya and all the spinal muscles, due to which you will be able to hold it in this position.

And it is squats, this involves almost all the muscles of the legs, to stabilize the drill and body position.

Where to start squats?

Do squats with a barbell on your chest, you must start over without weighting, in order to work off muscle memory. These exercises can be performed right before the main workout or in the morning. As before any power operation, you must first warm up. For such a case better suited to ordinary squats.

It Is understood one very important thing. In that case, if the selected warm-up squats with bar on shoulders, they can be considered as a separate exercise. This is because often the warm-up weight in this case is 90% and sometimes 100 % of one-time high. Despite all this, this approach to training is considered the most optimal, due to chest squat would be a much better performance.

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Squats with a barbell on the chest: how to perform?

There are some techniques and methods through which you can learn how to perform the exercises. For example, squats with a barbell on your chest you need to perform solely at a right angle. But it is worth noting that this advice will be relevant only for beginners. This is because they have poorly developed calf muscles, and because of this it will be very difficult to perform a full squat and not get up on tiptoe.

The right angle Rule is not respected in the case if you can perform a squat as deep as possible and not to tear off feet from a floor.

The Maximum (full) squats is very helpful as it is observed:

• Getting rid of the excess fat mass, along with the muscle building happens quickly;
• Improves metabolism;
• Study the maximum possible number of muscles.

Squats with a barbell on the chest: technique

On the simulator you need to install the neck at the level slightly below your collarbone, then you must sit down under it so that the neck was on the front deltoid muscles. Grip hands should be slightly wider than shoulder width, palms upwards, as if under him, elbows slightly shifted forward. Feet stay shoulder width apart, it can be a little larger, with the pelvis and feet should be under the barbell. Now, straightening up, accept its original position.

You Need to take a breath and, without exhaling, try to sit down slowly. The pelvis moves backward and downward. As soon as the hips will be parallel to the floor, you can immediately begin to rise up without delay and fixation in this position. Once passed the so-called dead point, that is, when the peak has been passed, one can do breathing out.

Repeat you can do after a short pause.

It is Very important when performing exercises not to round your back, even if it is not possible to fall down all the way, it is best to start early. After a certain number of workouts, when the muscles get stronger, you can do the exercise to the end.

By the Way, thanks to the breath you keep the spine in the correct position. In order to avoid injury of the lower back not allowed to move my head to the side and lower the chin down. All the time during exercise is necessary to keep in good shape all the muscles.

Improper execution: consequences

To be honest, hard exercise - squats with weights on your chest. The benefits and harms from such physical education go side by side. Of course, playing sports basically bring only positive moments. But if you work with such great weight and neglect the rules of safety and technique exercises, we can resign ourselves to great risk. In this case it is possible to injure the spine, knees, and lower back. But if you work out all the movements and bring them to automaticity, it can be very quickly and strongly to comprehensively strengthen a muscle.

In Any case it is impossible to neglect the proper technique of the squat and the choice of the optimal weight for yourself. At run timeexercises it is impossible to tear off feet from a floor, and during the ascent marked allowed on the socks.

Tips for strengthening and muscle development

Squats with a barbell on the chest should be performed back muscle strain. If the athlete only came to this exercise, you need to follow some recommendations regarding optimum weight. So, for women who only came into the gym recommended weight less than 15 kg, and repeat for 8–12 times. For men beginners weight can be up to 30 kg up to 15 repetitions.

During exercise, the body must not differ in any of the parties. Fall should be slower and more careful, and to climb a little faster.

Important:

• In order to make it easier to hold the fretboard with a work weight, you must keep your elbows as high as possible;
• If during the exercise is the goal more to work out inner thighs, it is necessary to keep the feet wider, but at the same time not to lose balance;
• When the legs are maximally narrowly, then it will be worked through the front part of the thigh;
• During the low squat more involved the back of the thigh.

To increase the load on the gluteal muscles, the athlete should perform front squats.