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We squatted, we squat and we will squat! Debunking popular myths about the dangers of squats
The squat is considered one of the hardest and hardest exercises in bodybuilding. However, it is also very effective and helps to make the body athletic in a relatively short time. For those who are already in good shape, squats will help improve performance and build additional muscle mass. Let’s analyze five misconceptions, because of which they refuse this effective exercise:
Myth 1. Squatting is extremely bad for your knees.
Unpleasant sensations in the knees cannot be avoided if you squat with a weight exceeding your own by 3-4 times. But partial squats (half or third squats), leg extensions can also be the culprit for knee pain. Of course, both heavy weight squatting and extensions should be in the training program, but they need to be done little by little and infrequently.
Also pay attention to your lunge technique, because sometimes they also harm your knees. When doing a squat, watch your knees: the knee of the “non-working” leg should touch the floor only slightly. In this case, you will not harm your knees.
Myth 2. Due to squats, the buttocks grow a lot.
This threatens only those whose pelvic volume greatly exceeds the volume of the hips. Ideally, the circumference of the thigh should be less than the circumference of the pelvis by 1,6 times. But even in this case, do not give up the classic squats, they must remain in the training program.
Myth 3. Heavy squats slow down growth in teenagers.
This myth is based on the long-debunked assumption that “press-in” exercises (such as the barbell squat, cleanup) stunt growth. Weightlifting exercises can cause growth retardation, but the main reason is in physiology (slow metabolism, thyroid problems, endocrine system malfunctions). Stress, lack of sleep, and the use of harmful substances can also be the cause of growth retardation.
Myth 4. Squats cause sciatica
The cause of sciatica is called not only squats, but also other exercises in which the lower back is involved: tilts with a barbell, lifting the barbell to the chest, “dead” traction. In fact, these exercises do not harm the spine and lumbar muscles. Athletes experience back pain from heavy weight exercises that require the muscles and spine to work to the limit.
To get the result and not harm yourself, follow the exercise technique and the volume of loads: no more than one series of tilts and squats with a minimum interval of 3 days. Do it right and achieve results alexfitness.ru!