How to double your body weight while doing squats, and what are the essentials that can be mastered?

To improve the strength of the leg muscles, but also to improve the stability of the lower body, etc., you can do lunge squats, wall half squats, lunge squats, burpees, etc.

Let's say we can use a leg raise. This is a great way to strengthen our legs. You can also try a heel squat, which can be used to stretch the bare joints.

You can also do a leg curl and extension, this action can make our muscle congestion effect more obvious, to achieve a better training effect.

1. Wear a waist guard to prevent the waist from compensating and hurting the waist. 2. The core must be tightened to avoid collapse. 3. Wear flat shoes with good toes.

The first essentials must be very explosive when squatting, and the squatting time should be more than an hour, which is the most standard, the second essentials must be bent 40 degrees when squatting, so as to achieve a good exercise effect, and there will be very thick legs every day.

Some people may say that they can practice squatting exercises and not pursue weight. Maybe you're more important to everyone, but at least some people want to. While there is a big difference between strength training and bodybuilding training, there is no absolute limit.

For bodybuilding trainers, excellent strength is a solid foundation for bodybuilding. When there is enough strength, it is suitable for higher-level bodybuilding training skills. The power is pursuing itself heavier.

First, select a weight range

Everyone should have such a clear concept that loads below 6RM are the weight-bearing segment of strength intensity, 8-12 RM is often said, but the biggest benefit is that the muscle fat is great, not the power gain. So if you want to increase the weight, first adjust the training load interval. There is no more than one group of powers, 3 to 5 are more suitable for each group.

Second, control your breathing

A lot of training must be skillful in controlling your breathing, and it is difficult to affect larger weights, you can try tile breathing. Tile breathing can be simply summarized as "holding your breath and exerting force".

Third, the stretch reflex

1.Fleshy training using muscle traction can be tried, i.e., the control speed is fast and the energy of the muscles is pulled by the energy to increase the contractility of the muscles.

2.Stop crouching.

In contrast to the previous section, for some trainers who use traction, they can practice time-outs, at least 1 to 2 seconds, at least 1 2 seconds, at least 1 2 seconds, at least 1 2 seconds. Remember, stay tense and don't relax during this time. Try it, you can't kneel down your daily weight this way, so you need to lose 80 of your daily body weight.

This training cuts traction during training and increases the absolute contraction of the muscles.

Fourth, plan to "fine-tune".

1.Add training frequency.

Bodybuilding training "dominates the domestic fitness environment, and many people will use multi-differentiation training, and what is common is that each training cycle is a week. But in reality, most cases can fully recover for 2-3 days. If you want to improve the strength of the squat, you can try to increase the frequency of the squat, don't die, a cycle, you can adjust it to three to five days.

2.The expansion group is intermittent.

Because loads below 6RM are large in weight and heavier, the energy** is mainly phosphoric acid energy, which requires a longer recovery time, so it can be extended to 3-5 minutes, which is indeed more than three minutes for phosphate power supply systems. Restores more than 90% of energy.

When practicing squats, if you want to squat heavier and more explosive, then you must straighten your body when squatting, and the whole squat must be in place, and the action must be slow, not too fast, so that there is no strength, let alone gravity.

At first, be careful not to practice squats too many times, and take a break at intervals so that you can recover.

In today's society, more and more people are beginning to pay attention to fitness, which is conducive to people's physical health and emotional comfort.

It's a very effective exercise, a great exercise to achieve your fitness goals, and it's worth practicing. There's a standard for this thing, the traditional threeBench presses, squats, and deadlifts add up to double body weight. Bench press double weight, about 115kg; Squats and deadlifts each double body weight, 150kg.

This is the watershed between masters and ordinary people. Then the leg press is about 3 times that of the squat. That's 5 to 6 times your body weight.

375kg to 450kg.

So, fitness is an amazing thing, squats are a good exercise, everyone has to learn to persevere and make unremitting efforts.

I think there's a lot of defensive players in the NBA to consider, as well as the score of a rugby player on the bench, you will find that even the physical mass of the roof is likely to be a set of times the bench pressure, or even unattainable.

The bench is not pushed by squats and pulled hard, but the visual effect is obvious, and wearing clothes is helpful, so it is naturally valued. From a functional point of view, the importance of the trainer for many sports, especially after reaching a certain level, the excessive development of the pectoralis major muscle is severely surrounded, and even has a counterproductive effect on many sports such as boxing events, reducing the flexibility and flexibility of the body.

Therefore, it is enough for amateur bench press to do a group at a single body weight, and it is necessary to put more effort on hard pulling, squatting, long distances, etc., to do comprehensive strength, not just a hanger, conventional power lift, and general amateur squatting to double the weight is already very good. Three squats require a good foundation and long-term scientific training.

After the transition to weightlifting, the intensity and quality of training were restored, the intensity of the Russian training method was normal for three consecutive days, about 90% of the practice later in the week, poor sleep was unquestionable. Helpless pain 9 to 5 office workers are a little hard, too tired like a dead dog running to the limit?

Are there some people in this region who don't have the power to do so? Find a qualified coach? If you're in a couple of big hospitals, you can think about a bodyweight training program where 20 years ago we could hang out with the provincial team.

It's best to ask your fitness trainer and the fitness trainer will do the math for you.

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.

Squat is an indispensable action in fitness, many people even regard squat as the most important action in fitness, squat can not only train our lower limb strength, but also can be enough to train many muscle groups in our body, and how to improve squat, is also what everyone is concerned about, many people ask, how can squat reach 200kg? Next, we will debunk the myths for you.

We all know that Sakura Lao, our legs play a vital role in squats, and they are also the main power output points in our squats, so in this way, training legs is the key to squats, so what else can we do in addition to squats? I would like to recommend a few actions to everyone.

Movement 1: Assist squats.

Action essentials: This action requires us to use a special barbell, there are two handles in the middle of this barbell, we can train by pulling the two handlebars at the beginning of the action, this action is compared with the general squat, the advantage is that we do not need to rely on the arm to control the balance of the barbell, and can focus more on the force of the legs.

Movement 2: Instrument leg lift.

Action essentials: Lie on the leg press bench, back close to the stool, feet on the pedal, kick up at the beginning of the action, the advantage of the leg press is to be able to focus on different parts of our legs by changing the distance between our feet and the degree of opening of the toes.

This must be enough for two minutes of squatting, otherwise it will cause a lot of damage to the body if it takes too long. Exercise should also be mindful of the time.

We still weigh twice as much, and I think that this long time must have a lot of negative energy for our body, and we don't want that.

If we do squats every day, the strength of our legs will increase a lot.

Squats are one of the most commonly used movements when exercising, and many movements are even derived from squats, and the basis of the movements is extremely similar, such as the inverted kick, which is simply a copy of the squat.

Although many people think that they know more about the squat, many details will lead to the action being done, which is always a little worse, and even some muscles in their body cannot participate in the exercise.

So, what exactly are the problems that can cause us to have problems when doing squats?

First of all, let's start with a warm-up for a training session. Many people start squatting when they warm up for a simple run, and then do some stretching movements.

For those with a little experience, they will also do some small weight exercises before the leg training to allow the muscles to fully warm up, and then start to increase the weight and carry out the training group.

Here, in fact, it has already been decided whether you can exert your maximum strength in this training. If you're warming up by jogging, it's recommended not to run too long, just run for five minutes.

Jogging for too long, while increasing blood flow, can also reduce muscle excitability and allow you to adapt to the rhythm of long-distance running, rather than the rhythm of strength training.

Secondly, it is not recommended to do stretching before any strength training, especially static stretching, which is harmful to strength training!

When we do a static stretch, the tendons in our body are slightly elongated, and it is not like a muscle, which can be restored quickly, but slowly.

The tendon is the structure that connects the muscles and bones, and when it becomes different from normal, our muscle contractions are bound to be uncomfortable, affecting our maximum strength.

When training, we need to pay attention to the main part below the knee joint. The calf is considered to be the second heart of the human body, it is the first place to exert force when we exercise, and we use its power in almost all sports.

However, many people always ignore this point when squatting, focusing on the waist bend and the buttocks with useless force, and ignore that the calf is the most important place to exert force.

When we squat, we can actively contract the calf, and then the muscles above the calf work together, and the whole person can be said to be completely forced, in order to reach the limit of strength.

In addition to the calf, the foot under the calf is also a very important force point. When we squat, the inside of the ball of the foot will bear more than 70% of the weight, but often when we squat, we do not use the muscle strength of the foot.

When we squat, the toes and thumbs make a gripping movement to make the muscles of the soles of the feet contract, which can make the most stressful parts of our body also tense, and really transfer the power from the ground step by step.

Squats are meant to use all of our muscles, so when doing them, there shouldn't be any loose muscles.