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What could a Squat crack (Power rack) help?

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You can squat alone or just using some accessories, however, to improve muscles and reduce fat all in your body, you will need more than some accessories. The solution is a squat rack.
In this article, we will offer you exercise that you can work on with or without a squat rack. And some specific exercises go with a squat rack. Think before you start practicing, but our recommendation is that you should take one as soon as possible if you intend to work-out seriously. You can check out some best power racks on the market before buying one.

The squat with dumbbells

The squat with dumbbells is perfect if you use small loads. However, this alternative is not recommended if you want heavy.

Squat jump

Plyometrics is probably one of the current training techniques the most misunderstood, which may explain why the bodybuilders usually abandon. Unlike bodybuilding training that tends to apply a combination of fast fibers, slow, intermediate, plyometric training recruits fast fibers that produce a great power. It turns out that it is the fibers that have the greatest tendency to develop. However, plyometric training probably has a more direct effect on muscle development itself. But increasing the number of neuromuscular circuits, you will theoretically more actively solicited fibers during your workout with resistance, resulting in increased muscle growth. Other variants of the squat

Overhead squat

The bar is held above the head during movement.

Zercher Squat

The bar is held in the elbow. This variant requires strength in the arms.

Split squat

Unilateral squat with one leg.

What is the best position of the feet?

Experts from sports and science center in West Sussex (England), tested the effects of slight rotations of the feet on the method of recruitment of the major muscles of the front of the thighs during the squat with six weightlifters confirmed 3.

We asked each about the favorite position during a test to squat. Before the study, the researchers plot of ground references in the cage to squats to indicate an internal rotation of the legs 10 degrees, 0 degrees (neutral), and external rotation of 10 and 20 degrees. Subjects then completed three squats in each of the four feet positions with 65% and 75% of their max.

The researchers found that “for every muscle … no difference was recorded in the level of the maximum activity with rotation to foot 75% and 65% of the RM”. In other words, when the feet are placed in these particular positions, the core muscles of the front of the thighs perform the same work, the toes are directed outward, the front or inside. So for those of you who regularly practice the squat every week, continue to place your feet in the position with which you are comfortable, that is to say without this triggers knee pain. If you try different positions, remember that stability and security are the key elements of a good squat technique.

Shims and spacing feet

Do you ever wonder why some do squat with a wedge under the heel? For most practitioners, it is because they have poor technique: consequently their heels off the floor and / or they lack flexibility in the Achilles tendon. These two handicaps can be easily fixed: get rid of the hold and learn proper technique! This will prevent your heels off the ground and also develop the flexibility to the Achilles tendon.

Main muscles

Biomechanically, the squat exercises represent a fairly complex game and anatomy of muscles is also complex. Talking of each muscle group involved in the squat and address its various degrees of intervention could represent a quarter of work. We therefore mention that the major muscles and the main functions.

Stents column

Extensors of the column have the lumbar, dorsal long and iliocostalis. Not only these muscles realize the extension of the back, but they work hard to maintain the correct posture, particularly in the lumbar spine and at the hip when doing the squat.

The hip extensors

The great glutes contribute in large measure to control the descent and is highly stressed when you blow to go up. Another function of glutes is to firmly hold your thighs when you make the move.

The knee extensors

The quadriceps is the main working muscles during the squat. They produce much of the power and allow passing the deep bending to standing. The previous law, vastus, the vastus lateralis and femoral are heavily involved but the degree of their contribution varies the amplitude. Some of the knee extensors are as hip extensors.

Adductor

The small, medium and large adductor muscles are all located inside of the thigh. Their main function is to reduce the thigh inward from a lateral position and to flex the leg at the hip. During the squat, three muscles act as stabilizers powerful.

The knee flexor

Hamstrings, biceps femoris, semitendinosus and semimembranosus are often overlooked during the squat because they bend the knee while the squat is primarily a knee extension exercise. However, when you get off, your hamstrings may be substantial shrinkage to control the speed of descent. When you go back, your hamstrings will also contract to help the hip extension.

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