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Find out here everything about Squats with hands behind neck.
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In this article we are going to show you how to make Squats with hands behind neck:
Summarized explanation
Standing on the floor, hands behind neck and feet wider than hip width apart. Flex and extend legs.
Step by step
1-Stand on floor with hands behind head with feet wider than hip apart.
2-Flex both legs (squat) until thighs are parallel to the florr
3-Extend legs without blocking knees.
| Must Keep spine straight, pull chest out with eyes looking front. |
Don´t Raise heels from floor during the movement |
Tips If you are interested in developing the interior part of the thighs, (vastus internal) point feet out |
Extended Explanation
Stand on floor, with hands behind head and feet with a wider than hip separation This is the starting position.Start movement flexing legs (squatting) until thighs are parallel to floor. Extend legs without blocking knees. This is a repetition
Basic Muscles Explanation
The basic muscle group involved in exercises that flex and extend both knees, like squats, jumps or leg press, is the quadriceps, located in the anterior part of the thigh. It is formed by four muscles, the vastus exterior located in the exterior part of the thigh, the internal vastus located in the internal part of the thigh, and the vastus intermedialis which is the deepest and is in the center and the rectus femoris that is above the vastus intermedialis in the superior central part of the thigh. If the leg flexion is superior to 90° the gluteus maximus and femorals are involved also. These muscles are located in the posterior part of the thigh and are formed by the femoral biceps located in the internal posterior part of the thigh. and the semi-tendinosus located in the internal posterior zone of the thigh. The gluteus maximus is a meaty muscle in the lower and posterior part of the hip.
Muscles & Joint Actions
In the knee extension phase of the exercise the thigh separates from the tibias to complete the leg extension. In the hip extension, thighs move to aligned pelvis with feet and shoulders. Glutes gain importance when the leg flex is deep (glutes near to feet).
Sport Uses
The leg flex-extension is important in the developement of the quadriceps and specially the tear-shaped muscles (external and interna vastus). Also involved are the glutes and the femorals, but only if leg flex is sufficient. The actions involved in this type of movement are necessary in halterofilia. It is also crucial in individual sports and in group sports. Knee and hip extension and the involved muscles are esential in jumps, races, kicks and movements with thrusts.
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