Barbell Full Squat is a classic exercise for exercising the quadriceps muscles of the thighs and is a free squat. Barbell squats are divided into behind-the-neck barbell squats, front-of-neck barbell squats, and supported barbell squats. Generally, squat with a barbell behind the neck, which is safer and carries more weight.
Target exercise area: Quadriceps (also involves biceps) Muscles, gluteus maximus)
It is the only training action that can fully stimulate the four areas of the quadriceps muscles, and only requires appropriate intensity to maximize the development of the muscles. During squatting and staying at the lowest point, the rectus femoris and medial head exert force and control the bending degree of each joint. During the entire ascent, the three muscles of the lateral head, rectus femoris and medial head exert force. And use the assistance of the tibialis muscle to complete the entire movement.
Action essentials:
1. Preparation posture: raise head and chest Straighten your back and straighten your back; after retracting your shoulder blades, place the bar on the bulging trapezius and deltoid muscles, and use sponges, towels and other cushioning materials; raise your arms sideways and hold the bar with both hands for stabilization; the distance between your feet is generally shoulder-to-shoulder distance Width, your feet should be in a natural stance at an angle of 30 to 45 degrees; place a barbell about 3 cm thick under your heels.
2. Squat: After getting into the ready position,While taking a deep breath, slowly bend your knees to control the squat. When squatting, the direction of the knee joint is in the same direction as the toes. Squat until the thigh is parallel to the ground or slightly lower than the knee.
3. Stay still: Squat down to the lowest position for 1-2 seconds, and then squat back up. There is an obvious time effect after the muscle is stretched. The longer the time, the more the muscle strength decreases. Therefore, the weight of squatting after a 2-second pause is smaller, but the actual force on the lower limb muscles has not been reduced, and it is relatively safer.
4. Squat: The most valuable part of the squat exercise is the squatting stage. At this stage, focus on exerting force on the legs and exhaling at the same time; the head should be raised, imagining kicking the legs so that the head can be pushed upwards. , instead of first raising your hips and then straightening your waist; keep your center of gravity stable during the entire squatting process, and your feet cannot move; after your body is upright, continue to exert force on your quadriceps and contract extremely to keep your knee joints hyperextended for 1-2 seconds.