How to breathe correctly when squatting? The role of breathing in performing exercises

In order to understand how to breathe correctly when squatting, you need to learn to perform the exercise itself, to understand where to put your feet, how to hold your back and what to do with the barbell on your shoulders.

Description of the exercise

Squatting with a barbell on the shoulders is one of the basic exercises. It involves several muscle groups, knee and hip joints. Also, a large load falls on the spine. It is important to consider those people who have contraindications, as well as recommendations from doctors. When performing the exercise, the muscles of the legs, buttocks, back and abdomen are involved. How to breathe correctly during squats, you can understand by starting to perform the exercise itself.

Initial position

Spread your legs shoulder width apart or slightly wider. The feet must be parallel to each other, the toes of the feet are slightly apart to the sides (about 15-20 degrees). This position is most comfortable for the ankles and is anatomically correct.

If the exercise is carried out with a barbell on the shoulders, then the projectile should be located on the upper back (on trapezius muscles). Other variants of sit-ups (with a dumbbell or other equipment, without additional weights) can be performed with different versions of the position of the hands: on the belt, stretched before them, at the head, etc. The back is straight, the press is in tension.

Technique of execution

Standing in the starting position, start to move downwards - on inhalation, while rising - exhale. How to breathe correctly when squatting, technique, the role of breathing in the exercise - all this affects the effectiveness of the entire workout.

Squatting is performed to a position of 90 degrees between the hip and shin. This technique is used in a fitness format. Weightlifters, bodybuilders use a technique in which this angle of 90 degrees must be traversed. That is, the squatting is performed below. You can use any option. It is believed that the most effective exercises when the athlete crouches below the parallel (the femur parallel to the floor). When the desired position is reached, the upward movement begins. In this case, the question of how to breathe correctly when squatting, should no longer arise.

Throughout the movement, the thorax is uncovered, the shoulders are straightened, the back is straight, the sight is directed forward or upward.

If the squat is carried out with the bar, then before you start it, you need to go to the bar, determine its middle, choose the optimal position for the hands, fix them on the neck. After this, it is necessary to place both legs strictly under the bar (without disagreement), to fix the projectile on the upper back (namely, on the trapezius muscles). Only after this, you can remove the bar from the racks, take a few steps back, straighten and begin to perform the exercise.

Specific instructions for the execution technique

It is very important to understand that squatting is a technically complex exercise that requires maximum concentration and attention from a person. When lowering down, it is important to keep an eye on the knees. They must remain in place, be directed forward, and you do not need to allow movement behind the toe of the foot. From the outside it looks as if a person sits on an imaginary chair. It is necessary to keep your back flat and hold the barbell firmly on your back.

When returning to the starting position, the legs should be straightened, but the knee joint should be slightly bent. It is not necessary to straighten the legs completely (do not block the joint). During the entire exercise, the feet should be firmly pressed against the floor, do not tear off the heels from the floor.

Squatting exercises

In order to learn how to squeeze as effectively as possible (with the right technique), you can begin the exercise in a Smith machine or with small disks that are recommended to be placed under the toes of the feet.

Also there is an option to start performing the exercise near the wall. To do this, you have to stand close to it, hands to fix it at the head, elbows to the sides (you can hands on your belt). Begin to perform squats, standing back to the wall. Thanks to this position and knees will not go forward, and the heels will be impossible to tear off the floor. This variant of the lead-in exercise to the basic squat well trains the sense of balance, preserves the knee joints.

Another way is squats near the wall with a large ball (fitball). At a distance from the wall we fix the ball with the waist. When moving down, it rolls over the spine to the thoracic region, and when it moves upward it returns to its original position. In this case, it is important to follow the knees (do not they leave behind the toe of the foot).

Having learned to perform at least one of the above options for induction exercises, you can try to do sit-ups with weights (with a barbell or dumbbells).

Efficiency of training

Squats are a very effective exercise for building muscle mass, increasing the strength of the legs, reducing the fatty layer of the body, and developing endurance. Development of these qualities is easy to achieve due to the versatility of the exercise. You can use a different weight of weights, the number of repetitions, and the speed of execution. Correctly selected methodology will help to achieve the desired result in the fastest time.

Working muscles

• The biceps femoris muscle.
• Semi-tendon.
• Semi-membranous.
• Four-headed.
• Gluteal.
• Extensor spine.
• Abdominal muscles.

How to breathe properly while squatting

Squats can be done with a barbell, with dumbbells, without equipment. All variants are performed with the same technique and breathing. On inhalation it is necessary to go down, on exhalation - to return to the starting position. There is a difference only if the athlete crouches with large weights. You can consider each option in more detail.

How to breathe properly in aerobic squats? In this mode, the exercises are performed before the parallel with the floor, in the hall for group programs, to the music. Each repetition is accompanied by an instructor's team. Usually group training uses light equipment: body-bar, dumbbells, fitball, medical balls or without additional weights. Lowering is accompanied by inhalation, lifting - exhalation. Since the speed of the exercise in this exercise can vary, the breathing also changes. For example, if you perform a squatting on 1 account down and one up, then the inhalation and exhalation will match the score. And if you carry 4 bills down and four up, then breathing will change. Each account must be inhaled or exhaled.

Breath during squats with a barbell

Experienced athletes when working with large weights know how to breathe properly when squatting with the bar. Carrying out one repetition with the maximum weight in the hall or at the competitions, the athlete before inhaling downwards takes a breath, holds his breath, and when lifting, when it is necessary to do the impossible, lift the extra weight, exhales, often accompanied by a loud exclamation. Constant visitors of gyms probably saw such trainings. Such a variant of breathing is not welcomed and is allowed only by experienced athletes.

Breathing while doing other exercises

How to breathe properly in a squat or another exercise? It is enough to remember one rule: exhalation is accomplished by effort, and inhaling at maximum relaxation. For example, how to breathe properly when squatting without a bar? The simplest phase of movement is lowering down, which means it's a breath. The complex phase of the movement is the ascent, which means it is an exhalation. Remembering such a simple rule, you can apply it to all exercises and do not ask more questions about how to breathe properly. When crouching with dumbbells or in the simulator on the rise, there is always an exhalation. A very important point: the breath is always carried out by the nose, and the exhalation by the mouth.