20 видов ПРИСЕДАНИЙ на ноги и ягодицы

USEFUL LINKS: 1. Order a personalized training plan from me: https://tvoytrener.com/t.php 2. My website: Your Trainer - https://tvoytrener.com 3. Google Play app: https://play.google.com/store/apps/de... 4. App in the App Store: https://itunes.apple.com/us/app/id129... 5. Support the channel: https://tvoytrener.com/www/int/poblag... Timecodes: 00:00 What are the different types of deadlifts? 00:43 Single-Leg Squats 03:48 Wide-Stance Squats 05:14 Basic Squat Variations 07:21 Where to Place the Barbell on Your Shoulders? 8:25 Other Squat Variations 10:54 Squats with Bands 11:26 Squats on Machines 12:40 Summary This section covers squat variations and how to perform them safely and effectively. It begins by explaining that a wide stance increases the risk of the knees collapsing forward, so good hip mobility is especially important for these variations. Then, the classic barbell squat and its variations are discussed. One variation is the pause squat. In this exercise, the person lowers themselves down, holds the position for 1-3 seconds, and then rises back up. This method makes the exercise harder, placing greater stress on the hips and glutes, and the working weight should be reduced by approximately 20-30%. This is a useful variation for both casual exercisers and those training for strength, as it creates additional stress on the muscles. Another option is static squats. In these, a person positions themselves under a stationary barbell or a weighted barbell and applies maximum pressure without performing a full range of motion. This method helps develop maximum strength and is considered less likely to injure because it eliminates joint movement. However, it shouldn't be used constantly, but rather as a supplement to regular training. For example, after a few regular sets, you can add a few static squats, alternating tension with short relaxation periods. The article also explains how to properly position the barbell on your back. In the classic version, it's placed on the upper trapezius, while in powerlifting, it's placed lower, on the rear deltoids. However, for most amateurs, this option isn't necessary because it's designed for working with maximum weights and requires a long period of adaptation. The author advises regular exercisers to use the classic high barbell position and avoid attempting one-rep sets with heavy weights too early. Final mention is made of front squats. Although that's the name, in this case, the barbell is also placed not on the chest, but on the shoulders, just in front. The shoulders move forward, and the barbell rests on the deltoids. Thus, this is simply another variation of the barbell squat that can also be included in your workout.