Fitness common sense barbell squat how to breathe, in life, many young people, especially those who pursue appearance, have joined the ranks of fitness, but fitness needs to find the right way, including adjusting breathing. Let's see how barbell squats breathe.
How to breathe in barbell squat 1 1, how to breathe in barbell squat?
Barbell squat is actually a very heavy squat. Then in the process of squat training, our spine is under great pressure, so it is very important to maintain the neutrality and stability of the spine during exercise!
At this time, generally speaking, it is difficult for ordinary breathing to provide enough core stability, and we must find ways to adjust breathing. And the purpose of "inhaling and holding your breath",
Is to increase our intra-abdominal pressure, which can provide support and stability for the spine. To improve the core rigidity, we should know that only having strong core stability can help us complete the squat training more smoothly, so we should pay attention to the breathing method of "inhaling and holding our breath" when barbell squats.
2. What parts can barbell squat exercise?
As we all know, squat is a very good way to exercise our leg strength, but it is difficult for many people to achieve results quickly with simple movements, so friends who are skilled in fitness,
You will choose a heavy squat, and barbell squat is one of them. Then this can not only exercise the leg strength, but also help us exercise the arm strength, which can be regarded as killing two birds with one stone.
3. What should I pay attention to when doing barbell squats?
When doing barbell squat, we must pay attention to it, because this action requires high physical strength and is not so easy to complete, so for our safety,
First of all, consider whether the weight of barbell is acceptable. Before doing this action, it is best to slowly increase the weight of the barbell and let the body have an adaptation process.
Although the squat movement is simple, if you add a barbell, it will make the whole movement more difficult. Then you should pay attention at this time, and you must be able to adjust your breathing, so that you can better adapt to this process and achieve better fitness results.
How to breathe in barbell squat 2 barbell squat is a good action to practice thighs. Needless to say, the benefits of squat will make the training effect better, and the safety factor of this action is also relatively high.
What muscles does barbell squat practice?
The action of barbell squat is mainly to exercise the muscles of legs and buttocks, and the attached muscles include waist and abdomen. Fitness people who have done this action will have the same feeling, that is, when doing barbell squats, almost all the body needs to exert strength, and the muscles of the whole body will be exercised. It can be said that barbell squat is the boss in fitness movements.
Benefits of barbell squat
First, the most effective action to improve the whole body strength
People call squat "the king of strength training", which is very simple. Squats use the largest muscle group. If we consider the supporting role again, almost all skeletal muscles are involved in the force.
Scientists have measured the work done by many sports with the same weight. Squat does the most work, nearly twice as much as hard pull and five times as much as bench press, and squat can use more weight than hard pull and much more than bench press. Therefore, the effect of squat on the overall strength growth is much higher than other movements.
Barbell squat code
1, preparation posture: head up, chest out, waist straight; After the scapula contracts, put the bar on the raised trapezius muscle and deltoid muscle, and cushion it with cushions such as sponge and towel; Raise both hands to hold the bar for stability; The distance between feet is generally the same as the shoulder width.
2. Squat: After getting ready, slowly bend your knees and take a deep breath. When squatting, your knees are in the same direction as your toes until your thighs are parallel to the ground or slightly below your knees.
3. Keep still: keep squatting for at least 1-2 seconds, and then squat. There is an obvious' time effect' after muscle stretching. The longer the time, the more the muscle strength decreases. Pause for 2 seconds and get down.
Experience of barbell squat training
Just finished practicing freehand+barbell squat 300 times, sour and refreshing! I used to have a flat ass. Sitting on a stool for 4 hours since childhood, it seems that I don't want to leave the stool.
When I was in college, I could sit there for a long time and then "fall in love" with computers. Now I don't like running around at work, so I stick to the stool. After sitting for an afternoon, I slowly saw that Europe and America were in great shape and began to stay in the men's team to play squats.
At first, I didn't practice my hips deliberately, but only focused on my abdomen and arms. After going to work and going to the bathroom during the day, practice squats and lunges in front of the mirror (the office has a separate bathroom,
It is upstairs, so you can relax. After doing this for about a month, my family said, hey, I found that you have meat on your ass, so I couldn't help patting me or teasing me with my legs. Here, I hit 10000. Ha ha.
Later, in the gym, the coaches would come to me and say that the beautiful woman has a good figure and you work so hard. If I don't build a European and American figure when I come to the gym, I will be disappointed if I go to the gym every day.
How to breathe barbell squat Three benefits of barbell squat
First, the most effective action to improve the whole body strength
People call squat "the king of strength training", which is very simple. Squats use the largest muscle group. If we consider the supporting role again, almost all skeletal muscles are involved in the force.
Scientists have measured the work done by many sports with the same weight. Squat does the most work, nearly twice as much as hard pull and five times as much as bench press, and squat can use more weight than hard pull and much more than bench press. Therefore, the effect of squat on the overall strength growth is much higher than other movements.
Second, the most effective action to increase the muscles of the whole body
Squat is a compound action of two joints, and the human body secretes the most growth hormone in the process of squat, so heavy squat can not only promote the growth of leg muscles, but also promote the growth of whole body muscles.
In addition, compared with other sports, doing more squats can not only improve muscle circumference, but also increase muscle density, that is, make muscles feel more powerful.
Third, the most effective action to improve explosive power
Explosive power is the ability to explode as much power as possible in the shortest time. The focus of explosive force training is heavy weight, fast power, as much muscle coordination as possible and good nerve adjustment ability.
Squat meets the above four conditions, especially the last point, which makes many practitioners feel particularly tired in squat training, but it is this feeling that exercises good nerve regulation ability. Squat is the first choice for explosive training.
Fourth, the most effective action to improve the jumping ability
There are many ways to train jumping ability. It is also feasible to practice bouncing at a certain stage without strength at all. But to achieve strong jumping ability, you must practice squat well.
Squat exercises the strength of quadriceps, biceps femoris, buttocks and calves in all directions, which is more efficient than the simple bouncing exercise, and is a necessary exercise for professional athletes such as track and field, basketball and volleyball.
5. Effective actions to strengthen cardiopulmonary function
Generally speaking, anaerobic training has little effect on cardiopulmonary function. But squat is considered as an action to strengthen the heart. It is not a bad thing to have shortness of breath, asthma or even dizziness when practicing squats. With the gradual progress of exercise, the cardiopulmonary function will also be strengthened. Of course, improving the heart and lungs mainly depends on aerobic.
Sixth, effective actions to improve sexual function.
Squat is recognized as the best auxiliary action in strength training. The reason is also very simple, and it is the most effective for promoting androgen secretion. I think many people have personal experience of this, so I won't say much.
Seven, one of the two most practical actions in daily work.
In daily manual labor, the most common way to carry heavy objects is to shoulder them, that is, squat down and pull them hard. So these two are also the oldest strength training moves.
The number and weight of barbell squats
There is no concept of multiple. It depends on the endurance of the knee. Everyone's physique is different, so the weight of squat can't be unified, and normal people can squat their own weight. If the weight is too large, it is dangerous to multiply it by the weight. If you hurt your knee, you have to bid farewell to this project.
The best training strength is less than 6 times, and the best training explosive force is 15-20 times.
Specific training methods: practice twice a week.
First of all, fully warm up and move your joints. -Try to lift with less weight and move the leg joints. Feel the joints move completely.
Then, start to limit the weight 7 times, 5 times in each group, 5-8 groups. The group will rest for 3 minutes.
After the above training, use the weight that you can do about 18 times, squat slowly and get up quickly, and do it 50 times between groups, not exceeding 1 minute.