Scott is known as one of the best training moves. This exercise is a strength training for the whole body that uses the muscles of the abdomen, quadriceps, hamstrings, buttocks and many other muscles and strengthens your lower body.
In general, squatting is best It is an option to strengthen the legs and increase the overall strength of the body. By mastering this movement, you can improve your athletic performance, strengthen your body, and prevent injuries. But just like any other workout, you need to do squats properly to reap the benefits. Do not follow. So it's very important to know how to do it.
In this post we want to take a closer look at Scott and how to do it. Here's a look at some of Scott's types of moves and how to perform them correctly. By mastering the normal standard weight movement, you will be able to incorporate different types of movement into your exercise program and exercise more effectively. So stay tuned and keep in mind the points we are reviewing.
Scott with body weight
You must first be able to perform squats without using weights and only with your own body weight. This is the best way to start exercising, because if you do not move well, you will not put too much pressure on your body to suffer dangerous injuries. To perform this move correctly, just follow the steps below:
1. Stand up straight
Stand still, keep your body straight and firm, spread your legs slightly more than shoulder width apart, your hips just above your knees, and your knees above your ankles in a line.
2. Get in shape
Keep your shoulders back and down and away from the corners. If you bend your back, improper pressure will be applied to the waist and lower back. When performing this movement, you should pay attention to the proper shape of the upper body and keep the spine straight and without movement.
3. Prepare your arms
Extend your arms in front of your body and keep them parallel to the ground, palms facing the ground. If you do not feel comfortable doing this, you can bend your elbows slightly and keep them close to your body, palms facing each other and thumbs facing up.
4. Tilt your hips back
You need to tilt your hips back slightly to perform the movement. In this movement, your hips should work like a hinge. Therefore, bend your knees slightly and move your hips backwards.
5. Push your chest forward
When your hips are bent back, you should pull your chest and shoulders out at the same time and keep your back straight. To prevent movement and curvature of the spine, keep your head forward and look straight.
6. Go as low as possible
Scott's best performance is when you go as low as possible. Ideally, your hips should be below your knees when sitting. Of course, this is a good time when you have a lot of flexibility and can do it easily. If your joints have problems, it is best to go down so that your thighs are parallel to the ground.
Come up with strength
As you go up, tighten your core muscles, apply weight to your heels, and get up with all your might. You have to stand up as if you were trying to push the ground away from yourself without moving your legs. They must first do their work without using weights. Once you've been able to do this movement properly with your body weight, you can go for different weights and squats to do more effective exercise and get better results.
When you use weights, you will probably notice You can not lower your body too much. Remember that going down as much as possible is very important to increase strength. In other words, if you want to lose a lot of weight without using weights or only with light weights, it is better to use heavy weights but do not lower your body as much as possible!
Scott There are many types that can be suitable for any athlete at any level. But in the following, we will examine three of the most common squats using weights:
To perform this movement, you must hold a kettlebell or medical ball in your hand and hold it in front of your sternum. Sit with your knees slightly bent and go straight down. Then rise again, but do not use your buttocks to help you rise. In fact, the main pressure of this movement should be on the quadriceps. When performing the Scott Gobble, be careful to place the elbows between the legs, between the knees, to have full range of motion. Going forward takes the trunk up. Holding the weight in front of your chest allows you to have a more stable and stable position.
Squatting with a barbell is much more challenging. So, if this is the first time you want to do this, it is best to have a mentor with you. To move the squat from behind, the barbell must be placed on the trapezius muscles (neck muscles) to allow you to easily carry heavy weights. It should be forward, parallel, and level with the shoulders, with the elbows facing the ground. In this case, your arms should take the shape of the letter W along the barbell. Now move your hips back and follow the same steps as we did for Scott with body weight. Is. When you use a barbell, you should breathe before going down. Then hold your breath and exhale as you ascend.
To perform Scott from the front, you must first adjust the barbell in front of the shoulders. In this movement, the barbell is slightly higher than the clavicle; Exactly on the muscles of the neck that are held by the fingers of your hand. Also, if your shoulders are wide enough, they can support the weight of the barbell.
In this movement, make sure that your elbows are up and out, and that the muscles in the back of your arm are parallel to the ground. Although it seems a bit difficult and unstable to hold the barbell with your fingertips, the clavicle supports it well. Therefore, the main function of your fingers is to prevent the barbell from rotating.
The barbell will remain firmly in place as long as your elbows are up and protrude directly from your shoulders. When you go down from the front to perform the squat, your body looks much smoother and has less curvature than the squat from the back. So be sure to consider this point and body shape.
Remember not to get help from your hips (unlike Scott with body weight and from behind), because this will bend your upper body forward. It will be and it will be very difficult to hold the barbell. A great way to keep your body straight is to keep your elbows high and focus on keeping them out.
You can also do squats from the front using dumbbells. To do this, hold a dumbbell in each hand, palms facing inward, and place each dumbbell on the shoulders. Now do the movement by holding up the muscles in the back of the arm and protruding the elbows.
Common mistakes when performing squats and fixing them12455-6.jpg ">
Mistake # 1: You Are Not Lowering Enough
Aligning your thighs while sitting is easy and seems to be a good form of squatting. But this movement will be much more effective if you go as low as possible and put your hips below your knees.
To prevent this mistake , open your legs. By doing this, you allow your body to go down as much as possible and maintain its stability. In addition, you can engage and strengthen more muscle groups.
Mistake 2: Your Knees Go Inward Face the knees contracting and
bending inward. This can be very dangerous and can cause a lot of
damage to your joints.
To prevent this mistake , keep your toes facing out. Aligning your knees, ankles, and buttocks in a line can also prevent injury and allow you to go further down. Glute Bridges and Lying Clam exercises also help strengthen muscles and knees to strengthen them.
Another way to prevent knees from getting in is to: Focus on keeping your knees out when performing squats. When sitting and standing, be careful to keep your knees out and engage the various muscles so that your knees do not face in.
Mistake 3: Your upper body bends too far forward
When you carry weights, your body tends to bend forward to maintain balance. But this is very harmful and puts a lot of pressure on different parts of the body.
To avoid this mistake , when sitting, put more weight and pressure on the heels. Spread the weight evenly to help keep your upper body straight and not bend too far forward. In addition, you can hold your hips back and pull them out so that they are off your heels. Also, putting pressure on your heels to stand as if you were trying to push the ground makes your body more stable and does not bend too much.
Mistake 4: Go down quickly
When When you use weights, performing fast movements can increase the risk of injuries such as lumbar disc herniation and muscle tears. So keep your movements as controlled and gentle as possible.
To avoid this mistake , breathe slowly as you go down and do not rush. When you want to stand, there is no problem if you get up quickly and with all your strength, of course, if you control your body and stay strong and stable.
Mistake 5: Do not warm up before exercise
We reiterate how important it is to warm up before exercise. We know you may be excited and want to get to your core sport quickly. But not warming up means that your muscles and joints are not ready enough for exercise and can not support your body weight or weights well. You must increase blood flow to these muscles and joints before performing Scott's difficult and complex movement. Perform the same squat with only your body weight. Bridging is also great for activating the hip muscles. By doing this, you can increase your range of motion and go further down. In addition, if you want to run squats with a barbell, it is great to use an empty barbell to warm up. After warming up, you can add weight to the same barbell.
Scott uses a lot of muscle movement, and in addition to the lower body muscles, it also strengthens your abdomen and back. Therefore, it is one of the best and most effective training movements and is more or less in the sports program of all athletes. This move is suitable for both beginners and professionals. So you need to get to Scott's move as soon as possible.
But before you do that, you need to know how to do it right. Start with a regular, weightless squat. Pay attention to what we said and do this move correctly. Once you have mastered this movement completely, you can gradually move on to its various types and use barbells and dumbbells.
But in general, you should be careful to do things slowly, your body Always warm up, pay attention to the proper shape of the body, do not bend your upper body too much, do not bend your knees inwards and be sure to activate all the muscles when sitting and standing.
By observing these points, you can Take good advantage of Scott's movement to get fit and strengthen your muscles, and reap the benefits. But first, be sure to consult a doctor or sports coach. Also, be aware of your physical condition and pay attention to your body's reaction to exercise. With all of this in mind, exercise and strengthen your legs to improve your health and live a happier life.This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .