First, support squats. The barbell is located on the upper back, with your arms straight, holding the barbell wide, and then practicing squat. When supporting, try to tighten deltoid and trapezius muscles and fix scapula and upper arm; The forearm rotates inward to make the elbow olecranon enter the olecranon fossa; Tighten the triceps brachii, fix the elbow joint, and complete the "shoulder lock" action. At the same time, the wrist, elbow, shoulder, upper body and barbell should be in the same plane, and the head should be slightly extended forward to support the barbell in a balanced and stable way. It is difficult to support squats and the stability is relatively low. It requires the exerciser's ankle joint, hip joint and shoulder joint to have good flexibility, otherwise it is difficult to complete the action correctly. Even if you can make an action, you are not willing to perform it. In addition, because the strength of upper limbs is weaker than that of lower limbs, the weight used generally cannot meet the requirements of practicing lower limb muscles. If the weight is too large, it needs to be put on a squat rack or carried by someone else. In addition, the upper limbs, shoulders and other parts exert more force and consume more, and the barbell does not concentrate on stimulating the muscles of the lower limbs, which affects the effect. Therefore, in bodybuilding training, supporting squats is generally used less.
The advantages of supporting squats are:
It can effectively develop the flexibility and strength of related joints and increase the stability of joints such as shoulders and elbows. It can effectively develop the muscle strength of the whole body and exercise more parts, which is conducive to the symmetrical and coordinated development of the body.
Cultivate and improve the ability of upper and lower limbs to coordinate exertion.
Second, squat forward. The barbell is in front of the neck, and the correct position of the bar is placed on the clavicle and deltoid muscle of the shoulders, so that the weight of the barbell can be shared by three points. Raise your elbows, the elbow joint is located in front of the vertical plane of the bar, and the upper arm is as close to the level as possible, so that the toe of the deltoid can bear more weight (in fact, the deltoid can bear more than 70% of the weight). At the same time, it is necessary to tighten the back muscles, straighten the upper body, raise the head and miniaturize the jaw, so that the total center of gravity approaches or passes through the center of the support surface to ensure the stability of the movement.
The position of the bar should be accurate when squatting forward:
If the flexibility of wrist, elbow and shoulder joint is poor, it is not easy to complete the action of lifting elbow flat. Often the elbow joint and barbell are in the same vertical plane, and the barbell is put lower and falls directly on the clavicle or even on the chest. This kind of support is not heavy and lasts for a short time, and it can also cause tenderness in the clavicle or chest.
Putting the barbell forward will increase the negative arm and increase the difficulty of supporting the trunk and fixing the barbell with both arms.
If the barbell is put in, it will compress the trachea and carotid artery, causing difficulty in breathing or insufficient blood supply to the head, which may easily lead to fainting.
It is not difficult to see that the front squat requires high flexibility of joints. In addition to ankles, hips and shoulders, the flexibility and strength of wrists and elbows are also very strong. Because of this, it is difficult for many amateur bodybuilders to complete the squat. Some people think that the pressure on the chest before the barbell is placed on the neck is inevitable, and it is very depressing and difficult to breathe, so they give up this sport.
The advantage of squatting forward is that you can train quadriceps more effectively and intensively, and at the same time, you can improve the function of related parts of the body. Therefore, practitioners should overcome difficulties to complete this action exercise.
Third, squat down. The barbell is placed behind the neck. The key point is to raise your head (very important), hold your chest out, contract your shoulder blades, accurately place the bar on the raised trapezius and deltoid muscles, raise your arms sideways, and hold the bar with both hands.
The most common mistake in squat after practice is to bow your head. The law of human body state reflex tells us that the back of the head will strengthen the tension of the extensor muscles of the upper and lower limbs and the back, making the limbs straight and the back straight. This shows that lowering the head is not conducive to the completion of squat movements, especially when the practitioner reaches or approaches the limit weight or the limit number of times. Bowing your head often causes beginners to put barbells on the cervical spine, causing severe pain, and it will also contain the chest and waist and increase the burden on the back muscles. This is why some people have backache for several days after doing squats. As long as you squat correctly after practice and put the barbell in place, you don't need to put a sponge pad on your shoulders. Even if the body is thin and the deltoid and trapezius muscles are not developed enough, you can "eat heavy" and there will be no discomfort such as pain.
Because the back squat is easy to do, heavy load and high safety factor, it is loved by everyone and is the first choice for practicing squat. It is found that squat can develop quadriceps femoris and gluteus muscles at the same time. Therefore, if you want to develop lower limb muscles, it is impossible to squat after practice. It is necessary to cooperate with the support squat and the front squat to be effective. If possible, it's best to practice squatting, or sit and kick, or stand with your hips alternately. If you only have barbells, you might as well use different standing postures such as split legs or squat legs to change. Squats with legs apart can be done by standing at different intervals; One-legged squat and one-legged squat are both effective. These movements can make up for some shortcomings of squat and improve the interest of sports.