Anyone familiar with the diving knows that part of our anatomy that most exercise during the dive are the legs (except for cases such as people with disabilities), and helped them by the fins get in the water and propel it is important that our primary means of propulsion is in good shape to avoid inconvenience or upset due to possible situations that require extra effort.
To toned and strong muscles in our lower extremities in conditions there are several formulas, running, stair climbing, weight training and probably some more, I am going to suggest an exercise that I believe is essential to keep this part of our anatomy in shape.
The squat or squat
is considered the most comprehensive exercise to develop lower body. Made in any of its variants, the squat can focus specific muscle almost automatically.
During the technical execution of the squat, the bar should be placed on the trapeze and not on the vertebrae. From there, with good separation of legs, the performer begins to descend and keep your back straight at all times. The precise statement is usually "look up and forward, pulling the tail." Completed the descent, the athlete begins to extend the knee to get up and start a new Repetition.
is essential, among other things, start exercising after a good warm up. Flexibility is important in this regard. The athlete should not lift your heels off the floor, something he would lose his base of support. If this fails, you should use some sort of supplement, in gyms is very common to see weight disks are placed so that the player can support their heels.
then different variations of the squat, analyzing the advantages and disadvantages of each. As a generality, we can distinguish four types of squat:
* 1 / 4 squat, where the performer does not reach the knee line. This variant can be practiced both by experts and beginners, in the warm or main job, with little influence on athletes or high weight recovery in athletes who are still learning stage of technical movements. It is a relatively straightforward exercise, with little commitment to muscular or nervous because of its short range of motion.
* 1 / 2 squat (1 / 2 squat): here the athlete takes the hip to the knee line. This variant can be developed by prinicipiantes or experts, but has some detractors who oppose this motion arguing that the brake It is caused by muscle tension and not the bony confines, such as in the squat. Anyway, the 1 / 2 squat can move more weight than the squat because it uses the traction angle (90 °) at the knee. In this variant there is a greater involvement of the quadriceps relative to other lower body muscles.
* Sentandilla profound: without doubt the most intense variant of squats, only suitable for experienced athletes. Critics say that there is an unnecessary overhead at the patellar tendon. Unnecessary because, they say, the squat movement does not apply to any technical gesture. Proponents argue, however, that the degree of fiber recruitment is the highest, and that is why efforts should be made. In this version focuses work on glutes, adductors and hamstrings.
* Front Squats: This interesting Alternatively, very rarely seen, the bar rests on the anterior deltoid, with folded arms on it. Its proponents argue that the technique "download" the pressure on the spine, which is very true.
Another variation of the squat, more work on bodybuilders because of its specificity, is the squat with legs apart. Here the performer is placed at a distance of feet higher than shoulder width, focusing the work on the buttocks and the adductors.
But no matter which alternative is realized, but the care taken in its implementation. It is important to learn the correct technique of execution, then start working with low weight and increase it gradually. If you arrive to move very high loads, it is imperative the presence of an attentive assistant as prevention.
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