For the first time the exercise was spoken in Japan, and its alternative name is squats asiatiques.La technique of execution resembles a fold, the difference lies in the pose of the legs. This article will analyze all the subtleties and nuances of the exercise, which can also be performed with weights (dumbbells, barbells or kettlebells).
Muscle work
Exercise is especially popular among women, as it allows you to tighten and pump up the buttocks. Allows you to give relief to the body, making it more sporty. During the execution of squats are involved:
Training Muscles.
Quadriceps and biceps femoris.
Gluteal muscle tissue.
The calves of the legs.
Musculature of the back and press.
All about sumo squats
Distinctive
Sumo techniques and the classic variation of the squat are very different, preparation is necessary. Before performing sumo squats, crush your muscles so that they are as soft and elastic as possible. Few people know, but the sumoists are so stretched that they are ready to show any kind of twine.
The difference from the classic squat is the execution of an important condition – do not reduce the knees. In addition, you need to monitor the placement of socks. For the same load on both legs, they should be placed symmetrically, taking into account the degree of inversion, the direction.
When exercising, it is necessary to make a deep squat, which requires stability and a sense of balance. It is very difficult for beginners to do everything without errors, especially when using extra weight.
All about sumo squats
Technique of correct execution
If you are a beginner, start the exercise with your own weight or using an empty handle. Only in the future, when it will be possible to perfect the technique, you can resort to the use of weights. The bar is fixed on the shoulders or in the fallen hands.
The staging of the legs is given special attention. The main one is a wide rack with unfolded socks. The load when running falls on the inside of the thigh. In this case, the staging of the legs can be different: parallel, full turn outward. In order not to overload one of the muscle groups, establish an adequate weight, otherwise the desired effect will not work.
SIMILAR MATERIALS
What is better for the buttocks-lunges or squats? What is better for the buttocks-lunges or squats?
Universal exercise is a squat with dumbbells universal exercise is a squat with dumbbells
How to properly perform:
The legs are fixed twice as wide as the shoulders.
The back does not flex, and the direction of the look should be either in front of him, or slightly elevated.
The inversion of the socks is the same.
On inspiration, you need to go down, keeping your back flat and not reducing your knees.
It is necessary to rise on exhalation.
Hold the handle of the bar behind the nape on the shoulder girdle. If there is another type of weight, then in the lowered hands.
The direction of the knees is identical to the socks.
The wider the angle of rotation of the socks, the higher the degree of difficulty. To lower it, it is allowed to slightly pull the buttocks back, not forgetting to return to the initial position on lifting.
Do not straighten your legs 100%.
Do 3-4 sets 10-15 times. Training is better to start with the performance of this exercise.
It can be called one of the heaviest because of the abundance of muscles involved.
Advantages and disadvantages
Affects the lower part, engaging muscle groups that are not worked with the classical variations.
Pumps the buttocks, the inside of the thigh, which allows to improve not only flexibility, but mobility. Blood circulation of the lower body improves the skin. In addition, this exercise is universal and does not require the mandatory presence of sports equipment, so it is allowed to perform sumo squats at home.
The disadvantages include the technical complexity of execution. Do everything right is possible, but it is necessary to have at least basic physical preparation. In addition, be prepared for a serious load on the knee and hip joints.
All about sumo squats
Accident
Violation of the technique is fraught with injuries. If you do not warm up the muscles, you can get stretching, microtrauma or harm the joints. Especially it is worth to be careful with loads with weight.
If you want to minimize the risk of injury or completely avoid it, then work on the technique of execution. This exercise is not recommended for beginners without the help of a professional. With temperature or other health problems, you should refrain from squats at all.
This exercise is really useful for improving fitness and fitness. And using weights it will be much easier to achieve maximum result.
Fitness and health 