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Find out here everything about Limited bench squats with crossed arms.
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In this article we are going to show you how to make Limited bench squats with crossed arms:
Summarized explanation
Standing, arms crossed at shoulder level, lower as if we were going to sit on the bench, keeping a straight spine during the entire route
Step by step
1- Standing, arms crossed at shoulder level
2- Flex knees
3-Keeping a straight spine during the route.
4- Return to starting position
| Must Straight spine |
Don´t Knees cannot surpass the tip of feet. |
Tips Do not sit on the bench, this is only a reference |
Extended Explanation
Standing, witjh arms crossed at shoulder level and feet hip width apart. Flex kness and lower buttocks straight down, as if we were to sit on the heels. The route is limites by the bench, but the idea is to sit on the heels. Knees cannot surpass the tip of feet. Ths trunk may incline a bit forward, but not too much. When raising, the knees cannot go in to help the raise because it can cause injury.
Basic Muscles Explanation
The 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-tendinous 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 align 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 development of the quadriceps and specially the tear-shaped muscles (external and internal 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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