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Front squat in the pill
Table of Contents
1. Front squat general rules
They are the basis for exercises like accusation and subterfuge. But if you add a strap, it forces a completely different rigidity of the torso and changes the vectors of the forces acting during movement, which makes the exercise much more difficult and much more complex. A very important element is to always perform the exercise according to a specific pattern. Learn one procedure, because your nervous system remembers a specific way of doing the exercise, which will help eliminate the chance of movement. So in the case of removing the strap from the stand and performing the step in the back.2. Three phases of Poland:
The correct execution of the front rod seating shall take place in three phases.3. Stage 1: Remove the bar from the stand
Stretch the muscles that stabilize the pelvis, because if you start with your spine or hips in a bad position, you won't be able to put them in the right position. Don't forget to put your stakes in a position that's right for your height. Before you take the stake off the stakes and all the weight rests on your shoulders, you need to put the whole body in the correct position. If you feel like you've taken the wrong position, put it down and start exercising again.4. Step two, get off the stands
Try to make it the same way every time you walk off the rails. This will allow you to get into a certain habit that will make it easier to do the exercise and you'll feel more confident. It's best to take one step back and then move the other leg to the cross leg. It is not easy to walk away from the railing with a heavy weight. When you lift the bar, always take a step back with the same leg. Try to minimize the number of steps back. Try not to look down to put your feet in the right position, as this can weaken the muscles in your upper back. If you've done the first step wrong, without straightening out your blood, and you can be sure that you're going backwards during the position.5. Proper execution of the seats with the front rod
Turn your shoulders as hard as you can to tighten the top of your back with the same back. (d) Take the same steps with your opposite legs, take the position to the heel. Keep your elbow high all the time. (e) Turn your foot in the floor, pull your knees out, breathe in, and tighten your spine by tightening your bellies. Always take the first step backward with your same backward leg. (g) Move your other foot to the opposite leg and take the right position.6. Three of the most common mistakes in front-wheel-drive seats
The following is an analysis of three exceptionally common mistakes made in front-stage seating along with problem-solving methods.7. Mistake number one: improperly placed wrists
You can forget about using heavy weights and maintaining a simple figure if you don't follow this advice. Considering how the average person is built, your wrists should be aligned with your shoulders. In order to solve this common mistake, you need to find the right arm position to stabilize your shoulder and thus your chest spine.8. Mistake number two: cross-section
This means that some kind of exercise is easier to do. And the lack of breast stabilization is already a step towards assuming an incorrect posture with a rounded back. But it is worth working on this element because it will allow you to perform the seats fully stable. Crossing the arms creates a stable foundation under the posture without the shoulders working. However, such a grip does not allow for external rotation, which is due to a lack of back stabilization in the breast. Very often this grip is used by those who are unable to take the proper position due to lack of shoulder mobility. Curve grip is very often used by bodybuilders who do not translate this exercise into other exercises.9. Mistake number three: leaning forward
To solve this problem, you need to first find the cause. It's quite common for you to lose strength after some sequence of sitting and start bending when you get up. But that's not the solution to the problem, because the cause is most likely to be inadequate stability of the thoracic vertebrae. This means that you've probably failed to ensure proper stability (by rotating your hips and shoulders) or you're lacking proper mobility in some of these areas: the hips (and their rotation), the elbow (corresponding to their upward bending), the wrist, the cut-off of your thoracicle (starting the right curvature), the bifocals (from the inside), but when you try to get a lot of weight, it can help you get in a more efficient position.
