How to increase squat weight? Squat maximum weight calculation formula

Gradually, the best way!

In terms of weight, you generally choose 60% of the maximum weight you can lift at one time as the training weight. For example, if you can lift 50 kg of weight, then you use 30 kg of weight as your training weight.

There is a standard for this thing, the traditional three, bench press, squat, deadlift, which adds up to double the weight. Bench press double weight, about 115kg; Squats and deadlifts each double body weight, 150kg. This is the watershed between masters and ordinary people.

Action process:

Place the barbell at the back of your neck, grasp the barbell with both hands, keep your body straight, your eyes level ahead, and your feet shoulder-width apart. Bend your knees and slowly squat down until your thighs are parallel to the ground or slightly below your knees, and after holding, contract your quadriceps muscles and push your legs to reduce. Rhythm of action:

Squat for 2-3 seconds, stand still for 1-2 seconds, and squat for 2 seconds.

Beginners should first identify the exact part of the barbell placement. Keep your head up, chest straight, and your back straight, but not too extended. After the shoulder blades are contracted, place the horizontal bar on the raised trapezius and deltoid muscles to adjust the balance.

The weight of the barbell is divided between four points, with the trapezius muscles carrying most of the weight, so that there is no need for cushioning such as sponges.

Squats need to be done within your strength. The weight of the squat is large, so you should not blindly increase the weight. Don't go too far with weight and reps, but be suitable for body recovery.

Squat precautions:

1. Reasonable rhythm of action. When squatting, do not drop too fast or too low, otherwise it is easy to damage knees and ankles and other joints. The reason why the barbell is lowered quickly is that the supporting muscles are too relaxed.

The weight of the barbell is large, and there is a certain speed, which will cause it to be unable to get up or slip. Surveys have shown that barbell slippage occurs in more than 70% of cases during the decentralization process.

2. Protection and help are very important when practicing squats, and there are mainly two ways: "waist" and "supporting bar". Waist: Stand in the same direction behind the practitioner, wrap your hands around the practitioner's waist, and squat at the same time.

Support: Stand in front of or behind the practitioner and hold the barbell with the palms of both hands up.

3. Beginners should first use the weight of 15 20RM to experience the action, start to do what they can, do not blindly increase the weight, and the practitioner should be cautious when lacking protection help. When resting between sets, walk around to avoid blood stagnation in the lower extremities. In addition, the weight of the barbell is transmitted from the lower back to the lower limbs during squats, and the strength of the muscles in the relevant parts also needs to be strengthened to increase the weight of the squat.

For muscle gain, only a small number, a small group, and a high intensity can have a good effect. Light weight, large number, and large number of sets are exercises for endurance.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. If your fitness goal is to build muscle, do 8rm to 12rm loads of squats, do about 3 to 8 sets of each movement, and do 8 to 12 sets of each movement; If your fitness goal is to get in shape, do a load of 15rm to 20rm and do 5-6 sets of 15 to 20 sets of each movement.

In fact, the effect of equipment training on muscles has a lot to do with weight and reps. Heavy weights (do four to eight reps at your maximum strength): Mainly improve the strength of your muscles.

Proper weight (8 to 12 reps at your maximum strength): Mainly to improve the circumference and strength of the muscles, that is, the weight that is most suitable for long muscles. Small weights (do more than 12 movements with your maximum strength):

Mainly improve the endurance of the muscles. Through the above analysis, it is good to choose the appropriate weight to train according to your purpose.

The role of squats: Women exercise squats to shape or improve lower body strength, and men exercise squats to improve lower body strength or to improve bounce.

Squats are a pattern of movement that appears in almost all sports, and squats are also like a culture, and a person's understanding of squats can be seen about the general goal of his training and the range of knowledge involved in personal training. On the other hand, if you want to know how professional a person who has been training for many years or a personal trainer is, ask him how to do squats. I'm just going to make a personal comment.

Exercise the lower limb muscle groupsAction route: up and down straight line movement range: up to the knee slightly flexed down to the thigh and parallel to the ground Action essentials:

Place your feet shoulder-width apart and your toes outward, in the direction of 11:05. Tuck your abdomen and chest, keep your back straight, down to your thighs parallel to the ground or your knees slightly less than 90 degrees, your knees should not exceed your toes, and your knees should be slightly flexed, and your knees should not be overextended. Down-inhalation and up-exhalation rhythm:

4-4 beats So far, many people will also think that such a squat is a standard squat.

Use all the muscles you can and avoid sports injuries." Back to the function of the human body, the squat action requires the movement of the knee joint and the hip joint to extend and flex, and strictly speaking, the hip joint and knee joint should be flexed and extended at the same time during squat. In reality, many people have good knee extension and insufficient hip extension, and many people have good knee flexion but insufficient hip flexion during squatting.

People with insufficient hip flexion are unable to squat, and the 90 degrees they say are not reached, and no one can do anything, so the training will have no effect.

Is the knee joint 90 degrees? , or less than 90 degrees? , or squat to the bottom?

Place your feet shoulder-to-shoulder and hip apart, toes to the sides at 11:05, squat with your chest and abdomen straight, your back straight, and your knees slightly bent when standing up without being fully straight. Based on this premise, let's talk about the squat amplitude. 90 degrees is the dividing line, but whether it is less than 90 degrees or more than 90 degrees is completely different from person to person.

Squats can be done with your feet together, perform Asian squats, squat slowly, and slowly rise.

Go to the gym and ask a personal trainer to learn, non-standard movements are counterproductive.

This teacher didn't teach, I don't know.

I don't know, I thought it would be nice to just squat low enough.

Is there anything else to pay attention to in squats, it's very simple.

If you don't have equipment at home, you can do one-legged squats or carry heavy loads on your shoulders.

Squats: Beginners can do freehand squats first, then wall one-legged squats, and finally single-leg squats.

If you can do more than 30 freehand squats at a time, you can do a wall one-leg squat, and if you can do more than 10 wall one-leg squats, and your balance is improved, you can do a one-leg squat.

Squat action process:

Tiptoe out, 11:05 direction. Tuck your abdomen and chest, keep your back straight, go down to your thighs parallel to the ground or your knees slightly less than 90 degrees, lift your other leg off the ground (don't lift your feet for freehand squats), and go up to your knees slightly flexed, not overextended.

Squat workout method:

Do 3 to 8 sets of 10 or more, with a 1-minute break between sets.

Doing squat exercises also has a certain effect, especially on the fat of the buttocks, the fat of the abdomen and the fat of the legs. It is recommended that you do it twice a day, a hundred at a time, and the effect is very obvious. And it is best to be able to sweat, so that it proves that the body fat has been fully burned, as long as you can continue to do it for a month, the effect will definitely surprise you.

Start by opening your legs shoulder-width apart, then start squatting slowly, making sure not to tilt your body and always stay perpendicular to the ground. If you notice that your knees are over your toes during the squat, it means that your body is leaning forward. After the squat, use the bouncing force of the feet to make the body jump, and then repeat the exercise.

The squat jump itself has an obvious effect on the legs, when performing the squat jump, it can not only train the hips and legs, but also exercise everyone's jumping ability, and deepen everyone's jumping skills and the comprehensive strength of the sport. It also has a certain effect on lifting the leg and buttock lines, which can have a better looking line in addition to **.

Warm-up exercise is not only not easy to be injured in the process of keeping the obstacle closed, but also can effectively strengthen the exercise, and this exercise also has a certain effect on cardiopulmonary function, which can effectively improve the health of the body while enhancing the exercise ability.