You will need
- Rod, platform, shoes with hard soles, a fixing belt, an experienced friend.
Before you begin to perform this exercise, go through the instructions of a trainer or more experienced athlete. The risk of injury if improperly performed sit-UPS is great. You can break the hand, to pinch the spine or to other damage, which will take you out of action for a long time. Go very carefully to the theoretical training. Immediately before exercise, warm them up, prepare the legs and back to work.
If there is no experience with squats, start to hone technique with a wooden pole, which mimics the shape of the Griffon. After you squat more confident, not breaking the equipment, move on to squats with the Olympic vulture (20 kg). Understanding the proper technique of sit-UPS within one or two workouts, gradually increase the weight of the projectile. A healthy man needs to overcome in the squat a barbell weighing equal to its own.
Start your workout with light weight. Take a barbell weighing 50% of your max. Make a start of 8 repetitions. Gradually increase the weight and decrease the reps. If, having mastered the proper technique, you can not sit with a weight comparable to your own weight, exercise will temporarily aside and take care of General physical training — Jogging, swimming, jumps out of a low squat.
Gradually improve your results. At first the growth of your strength will be impressive. Muscles involved in squats, have a lot of potential. In 1-2 years, depending on the chosen program and the availability of a skilled trainer, you can double the weights in the squats. If you continue to do efficiently and with a clear objective, squats 200 kg will not be something supernatural. In addition to proper technique, pay attention to the recovery of the body, nutrition for special treatment and many other details that will help you become a high level athlete.
Regular sit-UPS will allow you to gain muscle mass and become stronger, but also generally strengthen the entire body, allowing you to avoid old age problems with the spine and joints. If your goal is health, not athletic performance, do not overdo the exercises with very heavy weight. With many years of very hard training you can achieve a negative effect for the body.
So as not to injure the ligament, use shoes with a solid sole with a small heel. Don't squat in running shoes with a soft sole.
It is very important to bend the back at the moment of squats. Otherwise you can get injured lumbar.