Squats with a barbell - the basis of strength training. The element is included in the training plans of bodybuilding, powerlifting, weightlifting, game sports (basketball, volleyball and others). Advantages of squats:
High injury risk is considered a serious drawback of the element. We will analyze effective exercises that allow you to replace squats with a barbell for various injuries of the musculoskeletal system.
Correct technique - guarantee of security and rapid progress. If an athlete crouches with errors, the risk of injury is increased.
For any pain in the knee joints, you need to stop and pay attention to small nuances. An experienced trainer will help. Ask him to watch your squats.
If there are defects in the technique, the mentor will notice this and give recommendations.
Another cause of knee problems is tissue overstrain. Most often, athletes damage ligaments. Also, with excessive mechanical stress, cartilaginous structures or two knee "pads" - menisci can suffer.
In any case, if during the squats you feel sharp pain, a crunch and you cannot freely stretch your limb, consult a doctor immediately.
Self-medication in this situation is unacceptable.
In case of injuries of the knee joint, it is necessary to temporarily abandon strength training on the lower body. As a rule, doctors prescribe rehabilitation measures - physiotherapy, drug treatment and light sports loads.
We offer a set of exercises to maintain muscle tone of the legs. To maximize the safety of the knee joints, before starting the training, apply a warming ointment on them and wrap them with an elastic bandage or a special bandage.
We are repelled by the whole foot, we do not allow the center of gravity to shift to the socks.
Then we lay on our stomach in the machine for training the biceps of the thigh. We also select the minimum weight. We do 3 sets of 15-20 bends.
In the Smith machine, the crossbar is rigidly fixed to the guides, which allows lowering and lifting the body without loss of balance. We get into the machine, feet slightly forward. Squat to the right angle in the knee joints.
Therefore, we raise socks in a “sitting” calf machine. We put the front parts of the feet on the crossbar, leave the heels on weight, perform smooth shocks. At the top point we strain the calves.
We take the shells in our hands and put one foot forward. The distance between the feet should be approximately 60-70 cm. We perform short slow squats. We make sure that the knee of the “front” leg does not extend beyond the toes. After the set is completed, we change the lower limbs and repeat.
To pump legs without squats with a barbell will not work. The complex is designed for training the lower extremities during the rehabilitation period.
At the end of the lesson, we recommend that you perform simple exercises for “pumping” your knees: pedaling the exercise bike, walking in the stepper with minimal resistance, smooth abduction and extension of the legs under the load of the rubber expander. As a result, blood circulation in the joint tissues will increase, and recovery will go faster.
First of all, it is necessary to identify errors in the squat technique.
As a rule, muscle strain occurs as a result of "rounding" of the spine or pushing the weight back, not legs.
Throughout the entire approach, keep the lower back curved and the shoulder blades brought together.
During the squat, do not lean forward strongly. Otherwise, the dangerous load on the lumbar region increases, and the center of gravity shifts to the socks, which will lead to a fall.
The main danger of heavy squats is the compression effect on the vertebrae .
In case of pain, it is necessary to minimize the load on the back. For this purpose, we have selected effective exercises that allow you to replace power squats with a barbell on your shoulders.
Before the start of the lesson, be sure to “warm up” the body. We recommend using a weightlifting belt.
The exercise is noteworthy in that it allows you to redistribute most of the load on the leg muscles. Due to the shift of the center of gravity forward, the weight of the projectile should be lower than with classic squats. So, we have the bar on the racks, at the level of the pectoral muscles. We take up the shell, palms a little wider than the shoulders. We sit down and press the bar to the upper chest and front deltas.
We firmly fix the shoulder girdle and arms. We remove the weight from the stops and move back. We place the feet a little wider than the shoulders and, on inspiration, gently lower the pelvis.Exhale and rise. When performing, we avoid the following errors: tearing off the heels, "rounding" of the back, a strong bend forward, bringing the knees inward .
The groin is located exactly above the middle of the neck. We sit down, take up the shell with a grip, with one hand in front and the other in the back. We rise, straighten the back and bring the shoulder blades together. We firmly fix the position of the shoulder girdle. Squat while inhaling, lower the shell until it touches the floor, while exhaling, we rise.
We avoid the following errors: tilting the body forward, relaxing the upper back, rounding the spine, bringing the knees inward .
We sit down slightly, press the inside of the elbow joints to the bar, and close our palms into the lock. We bend the lower back, strain our arms and remove the shell from the racks. Take a step back. We place our feet a little wider than the pelvic bones. Squat on the inhale, on the exhale - rise.
We avoid the following errors: relaxing shoulders and arms, leaning forward, transferring body weight to socks .
You can use plio-boxes, identical benches, any other stable objects. The distance between the feet is wider than the shoulders. Turn the socks outward at an angle of 45 °. We hang the load on the belt. Straighten the back, stretch your arms in front of you.
On inspiration, we gradually descend into a deep squat, on exhalation, we rise. We avoid the following errors: tilting the body forward, rounding the spine, bringing the knees in, lowering the head .
We sit in the simulator, press the feet to the platform approximately shoulder width apart. Socks slightly parted to the sides. We raise the weight and remove the stoppers. Bend your legs while breathing in, while exhaling, gently push the carriage with the load.When performing, we press the head to the seat, and firmly grasp the handles with our palms.
To protect the knee joints, at the top point we do not straighten the legs to the end. We avoid the following errors: tearing the heels off the platform, raising the pelvis from the seat, bringing the knees in .
We put the bar on the floor and turn our back to it. Lower the pelvis, grab the bar and slowly straighten. We bend the lower back, move the shoulder blades back, fix the arms and shoulders in this position. While inhaling, we squat gently until the shell touches the floor, while exhaling, we rise. When executing, we avoid the following errors: "knocking off" the bar at the lower point, a sharp jerk up, "rounding" of the spine, lowering the head .
If you are training your legs without squats with a barbell on your shoulders, use the 1-2 exercises above as a “base”. The selected elements will well load the entire lower body, enhance the production of growth hormones, and help get rid of extra pounds. To “finish” the muscles, do leg extension in a seated simulator or lunges forward with dumbbells.
It is almost impossible to pump up leg muscles with squats without weight. Exercises without weights are designed to stretch the body before power loads or to supplement aerobic training, designed for weight loss.
Even in homework, to strengthen the lower limbs, it is necessary to use dumbbells, weighting materials, improvised objects as a load. For those who prefer independent workouts at home, we offer a set of exercises for working out the muscles of the legs:
Exhale and rise.
We take a step on the platform with the right foot, straighten on it and substitute the left. We step on the floor in the reverse order. The next repetition begins with the left foot. When doing the back, we try to keep it straight, without leaning forward and “rounding”.
We take in our hands two dumbbells or bottles of water. We get up a meter from the sofa and turn our back to it.Take one leg back and press the upper part of the foot to the seat. Straighten the shoulders, slightly bend the lower back forward. On inspiration, lower the pelvis to the parallel of the thigh with the floor, on the exhale, we straighten.
After the set is completed, we change the position of the legs and repeat.
Lift the left foot and hold it on the weight, we try to straighten the knee completely. Slowly squat on the right foot, while raising the left to the horizontal position. Having reached the bottom point, we begin to rise smoothly. After completing the set, turn the left side to the support and repeat.
We get up evenly, put our feet close (10-15 cm). We pick up one weight or heavy dumbbell and lower the shell to the groin. We straighten our shoulders and slightly bend the lumbar. On inspiration, we bend over and lower the load below the knees. At the same time, we bend our legs slightly.
On the exhale - slowly rise. When performing the head, do not lower, we look forward constantly.
We hold this position for 60 seconds.
You should train according to the program no more than 2 times a week. Between classes, you need to pause for 1-2 days.
In addition to home exercises, we recommend 1 intensive training at the stadium: accelerations, jumping over barriers, running up the ladders, etc. Additional loads will help reduce the fat layer and strengthen the muscles and ligaments of the lower part body.
The main goal of most women's fitness programs is an accentuated study of the lower body. But not everyone fits the classic barbell squats. Some athletes simply do not like them, while others are contraindicated for medical reasons.
We offer to disassemble a training complex that allows you to pump your buttocks without power squats:
We prepare for the loads using any of these machines for 10-15 minutes at an average pace.
We grip the handles firmly with our palms so as not to tear off the lower back during execution. On inspiration we bend our legs, on the exhale - we straighten.
We cross our arms on our chest and round our back. We maintain this position of the spine and perform classical hyperextension. In the upper phase of the movement, raise the body to parallel with the floor and strain the buttocks.
We take the shoulder joints back, slightly bend the lower back, keep our head straight. Inhale and lower the pelvis to the right angle in the knee joints. We pause for a second and exhale back to a vertical position.
We put one leg forward, the second - we take it back. The distance between the feet is 70-80 cm. We shift the body weight to the front foot. On inspiration, we fall into a lunge, on exhalation, we rise and squeeze the buttocks. After completing the set, we change the position of the lower extremities and repeat.
We exhale and with a sharp sweep we take our straight leg back, while breathing in - smoothly return it, but do not put it on the floor. At the extreme point of the lead, do not forget to squeeze the buttocks.
The program can be used 3-4 times a week. Leave rest days between classes. In addition to exercises, we recommend cardio training in the fresh air: running, cycling, walking.
This will help get rid of the effect of the "orange peel" and improve the relief of the buttocks.