Objectives – To Build Muscle In the Thigh
If only one exercise that you want to do for train your lower body (legs), it must be squats.
Execution Movement
You could make one of the machines or weights to Free weight to do this squat exercise. The best way is to do on the Power Rack (very secure). Attitude – feet shoulder width apart is the basic stance. A wider stance works on the inside of the thigh to a greater extent and work attitudes in the close outside of the thigh to a greater extent.
Middle Position Squats
Step:
1. Step on the shelf thus Barbell rests at the back of the shoulder. (Lift the dumbbells and go from the shelf when you have to do with free weights).
2. Bend the knee and lower your leg with a straight back and head to thighs parallel to the floor. You can also slightly below parallel if it were a ground not far away. I often do squats by different movements and make surely my hips are below my knees, I went below parallel.
3. Increase the power with only use the thigh with back straight with your legs almost locked out.
Must Remember :
* Exhale as you lifts the weight.
* Warm up before do the squats exercise.
* Focus on form.
* Heavy lifting as heavy as possible.
Squats are one of the most difficult exercises; many people avoid this exercise and go with the leg press exercise and lunges exercise. And of course, not many people have the body they want! Remember, what you have done is what you get and what will happen if you want to workout your lower bodies (thighs and calves). Squat exercises are the answer and you know why? Because squat exercises are ‘the king of leg exercise’.
Are squats more susceptible to injury?
Each exercise with wrong movement will cause injury and squats are no exception.
* Perform squats exercise in a controlled form with optimal weight.
* Avoid movement with your body too far forward, the involvement of back muscles causing back injury. The maintenance of straight body can reduce the effect of pressure on the discs.
* Squats is a multi-joint exercise, most people haven’t know that squats exercise use more muscles. Squats exercise is the balance between the quadriceps and hamstrings, and I recommend that you always have a full range of squats exercise and go below the parallel to done this exercise.
* I recommend that weight lifting belt will be used for a heavy weight that very heavy to lift; although the increase in intra-abdominal pressure already been shown to cause injuries in the squats exercise.
* Make sure that you perform the full squats exercise, 3 out of every 4 times.
At all, squats exercise is not an exercise that you want to miss unless you already have an injury before. In cases such as physical examinations ever carried out by a specialist in sports medicine. So this exercise is done with carefully and hopefully you have a body that matches your desired. All the Best!
