How to Use Squats to Get Muscular Legs
By Jake Devenz
May 30, 2009
For decades physical education teachers and coaches have used squats to work the lower body of their students and athletes. In fact, a squat will work the gluteus maximus, hamstring, and quadriceps at one time, while focusing on the abdomen, legs, and back. Squatting is considered to be an exercise that individuals can use to strengthen their body quickly and effectively.
Some fitness experts feel that squats are not good for your knees and back, but there are others that feel if they are done properly, then they can be quite effective. When you are beginning your squatting routine, it is important that you do not begin with any weight for the first three weeks. Then as time
…show more content…
It is important to keep your back straight, but relaxed while keeping your legs at shoulder length apart. Your toes need to be pointed sideways, but only slightly while the barbell is placed behind your head. If this is uncomfortable for you, then you may want to consider using a barbell pad or even a towel.
Begin your squatting routine with four sets of ten reps at least once a week. If you are fortunate enough to have a squat machine, then continue the same way. Many football players have found that squats can help them build strong leg muscles, which are vital for them to have on the field. Practically, every bit of their initial movement during a single play is started out in the squatting position. It is vital that they keep their leg muscles toned and strong.
No matter what amount of weight you are using when doing your squats, it is vital that you always make sure that you have someone to spot you. This is another reason why it is a good idea to work out with someone. Many individuals feel that the bar hurts their shoulders when they are just beginning a squatting routine, but this should go away as the individual's body becomes more familiar with the work
Or if you have stairs at home, you can also do step ups to strengthen your lower leg muscles as well as your knees and hip joints. To do step ups, place your right foot on the stair platform and press on your right heel while you bring your left foot to the platform. Then return to your starting position with your right foot going down followed by your left foot. Then step onto the platform again using your left foot next. Do this 10 to 12 times on each leg for 3 sets.
Do not ignore pain, if these stretches or exercises cause pain anywhere (especially in your shoulder), consult your doctor or physical therapist.
The muscular system is the set of all the muscles that make up the human body. It is an extensive system of muscles and nervous tissue, which is distributed all through the body. In total, the human body consists of approximately 650 muscles. The muscular system is divided into three types of muscle: cardiac muscle, smooth muscle, and skeletal muscle.
The muscular system’s main function is movement. Muscles are the only tissue in your body that can contract and move other parts of the body. The second function of the muscular system is the maintenance of posture and body position. The muscles responsible for the body to have the greatest strength of all muscles in the body. The last function of the muscle tissue is the generation of body heat. Our muscular system processes a great deal of waste heat.Muscles contract to hold the body still or in position rather than to cause movement. The cardiac and visceral muscles are responsible for transporting substances like blood or food from one part of the body to the other.
...amstrings are on the back of a person’s leg and knee. Just like quadriceps, they are extremely painful to injure and it takes a long time to heal. Also they can get very strong while squatting and it doesn’t take long before it helps you with your upcoming sport because it is so easy to strengthen. The secondary muscles worked while squatting are abdominals, gastrocnemius(calves), muscles in your arms and back as they hold the bar.
Muscles are very important to the body. Muscles also do a lot for your body. They pump blood through your body, they help you lift heavy objects, and most of all they help your body in almost every way. Muscle is a body tissue that can contract and produce movement (Merriam-Webster Dictionary). Muscles are like the engine of the body; they turn energy into motion. Muscle tone isn’t as important as muscles, but it is very good for the body. Then there is muscular strength, which is a component of physical fitness which is just like muscle tone (DifferenceBetween.net. June 2, 2010 ) Muscle strength is a persons ability to exert force on physical objects using muscles (
The main theories behind why muscle forces accelerate the body upwards greater in countermovement jumps in comparison to squat jumps: a brief review
In organisms, there are three types of muscle. Smooth muscle helps make up the internal workings of our systems, while cardiac muscle builds our heart, supplying us with oxygen through the blood. The third type of muscle, skeletal, is important for locomotion. It attaches bones to bones, joints to joints, and allows movement. Skeletal muscles differ from one part of the body to another. This is due to the fact that we need to use our bodies for different things. While we may need to move our legs at great length, our fingers might not be able to take the same charge. (National Cancer Institute)
Williams, C. (2013). The importance of effective upper back position for balanced squats. KneeStrength.com. Retrieved 16 May 2014, from http://www.kneestrength.com/importance-upper-back-position-balanced-squats/
The purpose of the squat is to train the muscles around the knees and hip joints, as well as to develop strength in the lower back, for execution of basic skills required in many sporting events and activities of daily living. Because a strong and stable knee is extremely important to an athlete or patient’s success, an understanding of knee biomechanics while performing the squat is helpful to therapists, trainers, and athletes alike (11). Because most activities of daily living require the coordinated contraction of several muscle groups at once, and squatting (a multi-joint movement) is one of the few strength training exercises that is able to effectively recruit multiple muscle groups in a single movement, squats are considered one of the most functional and efficient weight-bearing exercises whether an individual’s goals are sport specific or are for an increased quality of life
“The Politics of Muscle” by Gloria Steinem is an essay arguing the difference in strength between men and women. Steinem starts her essay by stating how she grew up in a generation where women didn’t participate in a lot, if any, sport activities. She goes on to say that she believes this is the reason why women of her generation believe that it’s not what the female body does, but how it looks. Steinem feels that women always seemed to be owned in some degree as the means of reproduction. She believes that women are made to feel ashamed of their strength and that “only when women rebel against patriarchal standards does female muscle become more accepted.” (pg 372)
Lunges and squats are often referred to as the masters of lower body exercises. In addition to your legs, theses functional, compound exercises also work your buttocks. However, poor form, a muscle imbalance, the consistent overload on your knees, and the repetitive motion, can make these exercises wreak havoc on your knees. (See References 1) Not to fear, you can still strengthen and shape your glutes with do-able, effective exercise that are easy on your knees.
The muscular system is a very important part of the human body. It has many components and functions, and is the source of the body’s movement. There are roughly 650 muscles in the human body and are different types of muscles. Muscles can either be voluntary or involuntary which means controlled or uncontrolled movement. Muscles have many reasons and in this paper you will widen your knowledge of muscles and their functions as well their diseases and how they help maintain the body.
muscles to move so you can go such things as kick a ball or lift up a