Since I was a child, I started the first day of strength training, and squat is the core of my strength training. Now, I still believe that squat is the king of strength training.
It's not a squat of the Smith trainer, it's not a front squat, it's not a deep squat, it's not the latest squat trainer with a shoulder rest. neither. I am talking about the simplest barbell squat. The barbell squat is an action surrounded by myriad myths and lies.
I have been practicing squats for more than 20 years. I never use a knee brace or a weightlifting belt. My best score in the strength game is 805 pounds.
â–²Barbell squat
When Powerlifter magazine interviewed me, I made 20 full shots with 500 pounds, then 8 times with 600 pounds, and then 1 time with 700 pounds. No weightlifting belt, no knee pads, no deep vests. All of this is the whole story of the end. Whether you are a beginner or an experienced trainer, squats are the best way to grow strength and muscle.
My success and staying away from injuries are the result of a combination of factors. Includes obsession with heavy weight, adequate nutrition, serious prevention of injuries, and concentration in training.
Grade
There are many variations in barbell squats. Because I am most concerned about the lack of equipment strength and muscle growth, I use a narrow pitch and a deep toe. This is also the most relaxed way I can stand while standing. Many people find that their most natural way of squatting is also the fastest way to grow their strength.
I raised the heel with a 3/4 inch tall plank. Some experts believe that this will put excessive pressure on the knee joint. This may be true, but it is because the buttocks are not flexible. The knee joint is a hinged joint. It is not necessarily a bad thing that the knee joint forwards beyond the toes. I kept my lower back nervous, my chest up, my shoulders back, and the front. Looking up will put too much pressure on the vertebrae behind the neck.
Treat each exercise as a separate game. I often remind myself to keep my chest tight and keep my back tight, especially when I am close to exhaustion. I don't stand up quickly or use the bounce. I slowly squatted until the lowest point and then slowly stood up.
â–²Barbell and a half
â–² squat
Half a VS VS I am against a half squat because too much pressure is applied to the knee when it stops at the horizontal position. At full time, the action stops at the lowest point, and the pressure falls on the buttocks and the biceps. The buttocks and biceps are very strong and they can withstand these stresses. I don't know if you noticed it. Those who claim to be deeply hurting their knees are those who practice half a squat.
Proper warm-up is also very important. I rode a 10-minute bicycle and 5~6 legs bent until I was exhausted. Plus 1~2 groups of very easy leg flexion and extension. I also made several groups of light weight and squat, prepared physically and mentally. Between each group, I stretched quadriceps, biceps and lower back. The stiff quadriceps and biceps tend to be very unfavorable for training.
I have a good reason not to use knee pads, belts and squat vests. The kneepad reduces the pressure on the knee joint, causing an imbalance in muscle development, which in turn increases the risk of injury. In particular, the tight knee pads compress the kneecap. Those who claim to have a deep knee injury are also people who often use knee pads.
The same is true for weightlifting belts. It removes pressure from the abdominal muscles. In fact, the developed abdominal muscles are the best weightlifting belts.
Training in the right way, squat is one of the safest exercises.
Prevention of injury
Whenever I feel uncomfortable, no matter how small, I immediately stop, check carefully, and consult a doctor if necessary.
Psychological preparation
Deep squats require more powerful spiritual power than other exercises, and they can also exercise strong spiritual strength. This is one of the important reasons why I like it. Whenever I walked into the deep truss, it felt like a warrior on the battlefield. Just like a real warrior, I will seriously consider the training details the day before the training. I imagine the feeling of deepness and the joy after victory.
Believe me, my feelings when I am exhausted are really the same as I imagined before training. In my club, we call savvy and powerful people "grinders." They formed an animal-like instinct when they were deep, and they were able to exert their physical and mental strength perfectly. Only by doing this, you really understand the depths.
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