The main exercise for building the muscles of the legs, and not only for the legs, but also the whole body is squats! This basic heavy powerful exercise involves many large muscles of our body. With this exercise cannot be compared to any other in terms of increasing strength and muscle mass.
However, squats with a barbell-not the most useful exercise for the knee joint. Too much weight, improper technique of exercise, poor quality warm-up, jerks and much more can lead to inflammation, pain of the knee joints. So, as I said, you need to carefully warm up: do a run of 5-10 minutes, perhaps to pre-fatigue (more on this later) and then start doing squats. And note, the way you need them to perform, you first need to poprisedat with a body weight of 20-30 reps (or with a blank fretboard), to throw after 2 damn 10-20 kg (will be released either 40 or 60 kg) that depends on what your working weight. So I changed, and did about 15-20 reps. (It was a warm-up.) Next, put the weight and do 8-12 reps (this is sort of a lead). After that, you can perform working approaches. And so always!
Remember, these numbers are just a guide for you, adjust to yourself. It is better to do more warming up and lead-in, and then 2-3 workers. Than not to warm up as it is necessary, and to receive a serious injury of a knee joint and for a long time to forget about sports!
There are bodibildera and powerlifters squats. I. e. they significantly differ from each other in the mechanics of execution. So that's the difference? And differences consist in small details which to the ordinary person hardly to notice, but all, it: statement of legs, depth of a squat and position of a bar on shoulders.
Powerlifters squats we are particularly deep will not be considered because we are interested in bodybuilding. the main difference here is that the strength performing the squat tends to take prohibitively large weight, therefore the weight of the rod down below it (on the blades) in order to lower the center of gravity, and then puts legs wide, to include the gluteal muscles. Then slightly bends forward, and prepare to remove the bar from the racks, and begins to squat. In the end, all of this technology allows it to take a lot of weight, in bodybuilding is not to be done.
1.The bar should lie high straight on the trapeze. So you don't lean too far forward. Look straight (ahead a mirror or something there) in any case not up and not down, clearly straight! This will stabilize the body, you will simplify the mechanics of movement. And if you look up and down, you will easily lose your balance and perish.
2.Setting legs here, too, special. Legs do not need to put widely(as in powerlifting) here the legs should be set relatively narrow. Landmark-shoulder width. Turn the socks about 45 degrees. (should be formed a kind of right angle, because socks look at each other).
3.The depth of squats-parallel. I do not advise to lower below the parallel, because the risk of injury to the knee joint is higher than in parallel.
4.Position hands should be as you conveniently. Usually on slightly wider shoulders. In General, not narrow, but not wide, pick up for yourself, so that you are comfortable to hold and control the neck.
5.Heel position. The feet should firmly rest on the floor so that your position is sustainable. There are a number of nuances and chips. Talk about it.
If people who have weak flexibility in the ankle. They are not comfortable to push off the floor with their heels, so they slightly lean forward and push with their socks. This is a gross mistake. In no case can not do so, the knees should not go beyond the socks. Let me explain. You may have seen people who podsazhivayut under the heel myself pancakes (or any surface) – IT's LIKE a race the CASE. They do not have enough flexibility, they put a pair of heels under some surface, and began to perform correctly and comfortably (this is a kind of TREATMENT). So if you're one of those people, now you know how to deal with it.
6.Breath as almost in all exercises-the exhalation on effort. I. e. for example, in a squat, when we sat down, we inhale, and when we stand up-we exhale.
And I want to add that after training legs is very important the conclusion of the workout is stretching.It should be carried out very carefully and technically correctly, in the following articles I will describe in more detail this topic. And now you just have to understand the fact that stretching is very important after training and that it should be given enough time.