Health problems from squats

Squats are designed to develop the muscles of the thighs and buttocks. This is a basic exercise in bodybuilding, which helps to gain muscle mass, draw the terrain and to lose weight. However, all the positive effects from it will disappear if you do squats wrong. Blunders can even lead to health problems and aggravate existing chronic diseases. If the person periodically has problems because of high blood pressure or diseases of cardiovascular system, it is possible to engage in power loads only under the supervision of a good specialist.

Ideally, proper technique of the exercise involves a squat with a perfectly straight back without tilting forward. Unfortunately, in practice, to implement all the recommendations can only people of small stature, but strive for a perfect performing squats is necessary for all.

Technique exercises.

Approaching the counter, grasp the neck barbell medium grip that is slightly wider than shoulder width. Before removing the bar from the racks, you need to strain the shoulders. The movement is done smoothly, with the entire foot rests on the floor. The head should lift up and keeping your back straight, bend legs. You need to sit so deep that the thigh was parallel to the floor surface. If the legs during a squat will stand at shoulder width, then such provision will help develop quads. The wider front allows to increase the load on the inner thigh, and narrow — external part of it.

Let us dwell on the problems that can occur during exercise:

1 - Knees.

We must remember that squats are not the most useful exercise for the knees. So, to avoid injury, it is necessary to hold proper technique execution. My knees often hurt after or during exercise. The athlete can constantly feel slight pain or a sharp pain when he stands in a certain position. But in any case, it is necessary to visit a doctor and do an x-ray. If the specialist does not find major changes, so it is in strain due to heavy loads. Quite common error, when a novice puts widely his feet and crouches, bringing his knees close to each other. This situation is harmful for the joints and leads to constant pain. To help solve the problem of rigorous monitoring and with the exception of inattention.

2. Back.

If you do not hold during exercise the back directly, it can cause serious lower back problems. Problems with the retention of the body in the correct position can be due to excessive loads, which appears due to unevenmuscle development. For example, this problem becomes especially acute if the leg muscles are more developed than the back muscles. If you regularly attend training, then after a while everything normalizes, but the first lesson you need to be careful and not dramatically increase weight.

Another problem that may arise lower back pain — lack of flexibility of the ankle and hip joint. Squatting with a barbell, it is necessary to bear weight on the heel, holding the correct posture. To hold the correct position the body is hard enough, if the joints are mobile enough. Regular stretching before strength training will help to solve this problem.

3. The upper part of the back.

To avoid pain in the back, should correctly perform the technique of sit-UPS and carefully monitor the position of the body. Your upper back should be absolutely straight and the muscles are strained — then they formed a rigid frame, which evenly distribute the load. The blades must be maximally retracted down and back, and chest forward deployed. It is desirable to perform a narrow grip, then the breast will unfold even more. If the back is tense enough, then it will preserve the vertical position and eliminate the deviation in the direction, forward or backward.

Often athletes use sports equipment for squats. Weightlifting belt is designed to stabilize spinal muscles, and elastic bandages strengthen the knees. This equipment is useful to work with more weight when number of repetitions not more than six times, but it doesn't save from pain and not solve the problem. Severe pain in back and knees can only be cured by contacting a doctor and getting enough rest.

Lack of relaxation can lead to such wide-spread among athletes the issue of injury, the fatigue type. Those who engage in strength training, it is mandatory to rest for a week every two months. Beginners rest shown more often once a month.

So that the muscles have time to recover, they need time. This should be mode between workouts within a weekly cycle. Large muscles need more time to recover and squat with a barbell every day does not make sense. Otherwise, the wrong approach may lead to injuries.

This exercise is useful at any age. It is noted that for older athletes is very important warm-up and stretching before exercise. They should especially pay attention to safety and to the purity of the exercise. Recovery after injuries they have going at the same rate as that youngathletes at correctly chosen course of treatment. Squats with the bar is popular with all ages and everyone can show their skills in competition.