In strength and fitness training, squat is a full body workout compound that trains primarily the thigh, hip and buttock muscles, the quadriceps femur muscles (vastus lateralis, vastus medialis, vastus intermedius and rectus femoris). ), hamstrings, and strengthening bones, ligaments and tendon insertion throughout the lower body. Squat is considered an important exercise to increase the strength and size of the feet and develop core strength. Individuals interested in strength training can take advantage of barbell squats in training and rehabilitation programs. If executed with the right shape, squats have the potential to develop knee stability. On the other hand, if done wrong, knee and back injuries may occur. Squats are usually used to sharpen the stability of the back, thighs, and hips. Isometric, lower back, upper back, abdominal muscles, trunk muscles, rib muscles, and shoulders and arms are all important for practice and trained with squats in the right shape.
Squatting is one of three lifts in powerlifting power sports, along with deadlifts and bench press. It is also considered a staple in many popular recreational exercise programs.
When people discuss the volume, the equation is the set performed times the number of times of external repetition. Adding resistance to squats has been shown to affect the strength and speed of exercise. Although the free weight figures match the volume equation, adding resistance can complicate the equation and make the volume less easy to calculate. More specifically, people have found that they can increase resistance while exercising by using chains or rubber bands. One study found that physical demands of exercise with resistance increased in linear relationship with intensity. The difference in energy expenditure during squatting can be attributed to various forms of movement, intensity, weight, repetition, and type of goods (Smith machine or barbell).
Individuals interested in strength training can take advantage of barbell squats in training and rehabilitation programs. If executed with the right shape, squats have the potential to develop knee stability. On the other hand, if done wrong, knee and back injuries may occur. A parallel squat is one way to improve knee flexion when activating the quadriceps and hamstrings. In standard squats, it is very important to have a vertical shin to minimize stress on the knee. Variations in the squat include various knee placements and squat depths. For example, the knee can be placed on the knee, knees out, and knees above the toes; whereas squats can be performed at about 20 °, 50 °, and 80 °. Parallel squats are preferred over the deep squat because of potential injury to cruciate ligaments and higher menisci in the latter.
Video Squat (exercise)
Engaged muscles
- Main muscles
Gluteus maximus (glutes), quadriceps (quads)
- Secondary muscle (synergist/stabilizer)
- Erector spinae, transverse abdominus, gluteus medius/minimus (kidnapper), adductors, soleus, gastrocnemius, hamstrings
Maps Squat (exercise)
Form
The movement starts from a standing position. Weights are often used either in the hand (dumbbell or kettlebell) or as bars mounted in the trapezius muscle or the rear deltoid muscle in the upper back. This movement begins by moving the hips back and bending the knees and hips to lower the torso and accompany the weight, then return to the upright position.
Squats can be done for various depths. The standard of competition is for the hip fold (upper surface of the leg in the hip joint) falling below the top of the knee; this is a colloquially known as "parallel" depth. Confusingly, many other definitions for abundance of "parallels" are abundant, none of which represent the standard in an organized appointment. From the shallowest to the deepest, these other standards are: the bottom of a hamstring parallel to the ground; the hip joint itself is below the top of the knee, or the femur is parallel to the floor; and the upper thigh upper (ie, the top of the quads) below the top of the knee.
Squatting under parallel qualifies squat as deep as squatting on it qualifies as shallow. Some authorities are wary of deep squats; although the force on the ACL and PCL decreases at high flexion, the compressive force on the meniscus and articular cartilage at the knee peak at the same high angle. This makes the relative safety of deep and shallow squats difficult to determine.
As the body gradually falls, the hips and knees flexed, the longitudinal ankles ("dorsiflexes") and muscles around the eccentric joint contract, achieving maximum contraction at the bottom of the motion while slowing down and reversing offspring. The muscles around the hips give the power out from below. If the knee slides forward or goes inside then the tension is taken from the hamstrings, blocking the power on the climb. Return to the vertical contract of concentric muscles, and hips and knees undergo extension while an ankle plantiltlex.
Two common mistakes include dropping too fast and stretching the torso too far ahead. Rapid landing is at risk of not being able to complete the elevator or cause injury. This happens when the decrease causes the squatting muscles to relax and the tightness at the bottom is lost as a result. Too flexing the torso greatly increases the strength given to the lower back, risking spinal herniation.
Another mistake in which knee joint health is concerned is when the knee is not parallel to the direction of the toes. If the knee does not trace the toes during motion, this results in twisting/shifting of the joints and undesirable torque affecting the ligaments that can result in immediate injury. The knee should always follow the toes. Do your toes a little show to properly track your knee.
Common Errors
Some common post squat errors include:
- Heels on the floor: Increases heels compromises balance and reduces the contribution of gluteus and hamstring muscles.
- The knees are not in line with the toes: If the knees are not in line with the toes it means they have entered the valgus position, which negatively emphasizes the knee joint.
- Poor foot placement: Placing the foot in a compensatory or asymmetrical position can cause structural problems in movement.
- Lets go back to round
Tools
Different types of equipment can be used to perform squats.
The power cage can be used to reduce the risk of injury and eliminate the need for spotting. By placing a cross on the track, the Smith machine reduces the role of hip movements in squats and in this sense resembles foot pressure. The monolift rack allows an athlete to squat without having to take a few steps backwards with the weight above compared to a conventional shelf. There are not many powerlifting federations that allow monolifts in competition (WPO, GPC, IPO).
Other equipment used may include heavy lifting belts to support the torso and boards for wedges under the ankle to improve stability and allow deeper squatting (weightlifting boots also have wooden slices built in soles to achieve the same effect). Wrist strap is another piece of recommended equipment; they support the wrist and help maintain it in an aligned position. They should be wrapped around the wrists, above and below the joint, thus restricting joint motion. Heel wedges and related equipment are not recommended by some people because they are considered to aggravate the form in the long run. Barbels can also be equipped with special sleeve bearings.
World record
On October 8, 2011, Jonas Rantanen of Finland squatted 575 kg (1268 lb) at the Bullfarm Powerlifting Championships in Helsinki, beating the previous record by Donnie Thompson (USA) 573 kg (1265 lb).
Single-ply squat record is held by Dustin Slepicka (USA) at 500 kg (1102 pounds).
The raw world record with knee sheath is 500 kg (1102 pounds) performed by Vlad Alhazov on July 22, 2017. and in September 2017 Mojtaba Maleki equalized this record
Ray Williams's crude world record without lifting his knee lifted 485 kg (1053 lb) on March 4, 2018, at Arnold Classic in Columbus, Ohio.
World women's record Olga Gemaletdinova raised 310.0 kg (684 pounds) on May 5, 2011.
The most squat with 130 kg in two minutes is the Dutch woman Maria Strik. He squat weight 130 kg, 29 times in two minutes.
The heaviest weight squad performed in one hour was 4,708 by Paddy Doyle (UK) in November 2007.
The heaviest sumo squash in one hour is 5.135, and is achieved by Dr. Thienna Ho (Vietnam) in December 2007.
Silvio Sabba of Italy has:
- The single most squat leg (pistol) in one minute: 47 in January 2012.
- most squats in one minute carry a pack of 60 lb: 47 in June 2016 (formerly 44 by Paddy Doyle).
- most squats in one minute carry an 80 lb package: 42 in July 2016.
- Most guns on the scaffolding pole in one minute: 30 in October 2013
- and squat most guns on American soccer in one minute: 23 in July 2015.
Variants
Although squatting has long been a basic element of weight training, it has in recent years been the subject of considerable controversy. Some coaches allege that squats are related to injuries to the lumbar spine and knees. Others, however, continue to recommend squatting as one of the best exercises to build muscle and strength. Some trainers maintain that incomplete squats (which stop above parallel) are less effective and more likely to cause injury than a full squat (ending with the hips at or below the knee). A 2013 review concluded that deep squats performed with the right technique did not lead to an increase in the number of degenerative knee injuries and were an effective exercise. The same review also concluded that shallow squats may cause long-term degeneration of the spine and lumbar knee.
Squats Used in Physical Therapy
Squats can be used for some rehabilitation activities because they hone stability without excessive compression of the tibiofemoral joint and anterior ligaments.
It is important to note that deeper squats are associated with higher press loads on the patellofemoral joint. As a result, it is possible that people suffering pain in the patellofemoral joint can not squat at higher depths. For some knee rehabilitation activities, the patient may feel more comfortable with knee flexion between 0 and 50 Â ° because it places less strength than deeper depths. Another study showed that squat drop at an angle higher than 16 Â ° may not be useful for the knee and fails to reduce calf tension. Other studies have shown that the best squats for sharpening the quads without inflaming the patellofemoral joint occur between 0-50 °.
Combining single-limb squats and decreasing angles have been used to rehabilitate knee extensors. Doing squats at a decreasing angle allows the knee to flex even though it may be pain or lack of mobilization in the ankle. If the therapist wants to focus on the knee during the squats, one study shows that doing a single-limb squat at a decrease angle of 16 Â ° has the greatest activation of the knee extensor without putting excessive strain on the ankle. This same study also found that a decrease angle of 24 Â ° can be used to strengthen the ankle and extensor of the knee.
See also
- The squat position
References
Bibliography
External links
- How to Perform a Properly Squatting
Source of the article : Wikipedia
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