Different Positions and to Vary the Intensity of the Squat

In previous post we have stopped in a full year to work the legs. It is of the squats. This exercise has always given much to talk by the different ways there is to carry it out and the need to do them correctly, because if we do not we run the risk of injury. So in this post we will stop at the different positions and routes we can take in carrying out the squats.

As we know the vast majority of us, the squats require a high concentration when it comes to carry them out, especially when we are going to take into account the route to be followed and the position we will adopt. The intensity will vary much depending on if we do them in one way or another. Therefore it is necessary that we pay special attention to this and have things clear with respect to how we do it.

The descent depth

The intensity of the squat is the first point that we have in mind, and it is that when we make the descent to raise the load is when we put to work all the muscles of the legs that are involved in this activity. To highlight the quadriceps, glutes and hamstrings directly, and indirectly the twins and the abductors. All of them will be affected to a greater or lesser extent by the squat depth.

Usually we are accustomed to hear that the descent must be made until we get to form an angle of ninety degrees. This is the most common when it comes to squat movement. In this case, the intensity of the workout is intermediate and muscular work is good, although it is not very deep. It is true that this alternative is one of the best run to perfection the squat to prevent risk of injury.

If we want to increase the intensity of the squat we descend much more when it comes to carry out the exercise. Is necessary that We sobrepasemos the ninety degree angle to give more strength to the movement and making muscles work more. To run this mode of squat it is necessary that we control the most movement and take care not to load the weight on the knees or the lumbar area. It is true that it is the most complete way to train the muscles of the legs, but not everyone can carry out properly, then multiply the risks of injury.

Change the placement of the legs

Otherwise work differently when doing squats leg is by placing the legs. As a general rule we tend them place parallel and slightly separated, more or less parallel to the shoulders. This way of placing the legs will make that we incidamos more in the work of the quadriceps, hamstrings and glutes, leaving a little side the rest of the muscles that make up the legs.

Another way to put your feet can be more stuck in one of the other. This position is a bit more complex and only recommended for people who have some control over your body and exercise. In addition, this way of doing it will help us to strengthen the body’s balance. Unlike the earlier placement of the legs, we incidiremos in this case much more on the quadriceps and abductors.

We can finally choose for put your feet further apart, surpassing the parallel with your shoulders. This way of working is not very common, but is perhaps the simplest of all, because having more surface amplitude control much better body balance. In this case the muscles that will be directly involved in the exercise will be the ones on the inner side of the buttocks and thighs, i.e., the abductors.

It is important that in any case we are in control perfectly what we do and which We use the proper charging in each situation and movement, since nothing will help us do evil the exercise and run a serious risk of injury to joints that make up the legs.

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