Doing squat stands strains the complete leg musculature. In addition, the exercise effect can be increased by using weights. Many persons who want to train legs and glute muscles don’t like squats, because it is an exercise where mistakes can occur easily. Using a squat stand aids doing squats and other exercises correctly. Squats stands can be found in a gym, but it is also possible to buy a squat stand to train at home independent of the opening hours of a gym.
What to consider when training on a squat stand
The most important thing regarding the training on a squat stand is to choose the correct body posture. It is recommendable to get introduced to the training machine by a fitness trainer and to train in the beginning only under supervision. The trainer takes care of your posture and the performance of the moves. Especially when starting the training on a squat stand, mistakes that can be corrected only hardly afterwards are likely to occur. A trainer will help you to avoid these mistakes on the squat stand.
In the beginning you can do the exercise without additional weights like you might have learnt it in school. Later on you can use additional weights and the trainer will help you to choose the suitable weights according to your body weight. The weights can be increased after some time. Doing squats transfers the own weight and strains the leg muscles. The squat stand has to be adapted to the height of the training person to be effectively. A trainer will show you how to adjust the machine correctly.
The correct performance on the squat stand
Even for the training without weights on the squat stand, the correct performance is important to avoid strains on muscles and joints which can lead to injuries and prevents the desired training effects. You should care for the correct posture right from the beginning:
• Look straight ahead
• Hold the arms horizontally
• Stretch pelvis, knee and feet joints
The correct posture helps you to avoid joint contortions that can have grave effects on the health.
Training with additional weights on a squat stand
Training without weights will have only slight effects on the increase of muscles. To promote the muscle growth, you should use additional weights on the squat stand. Especially barbells are suitable. Picking up the barbell already strains the complete musculature. Doing exercises on the squat stand with a barbell is even more effective.
When using barbells for the training on a squat stand, it is important to avoid fitful movements which can lead to strains and health problems of knees and back. The squat stand supports especially beginners on the training with a barbell. The squat stand has to be adjusted correctly for every single exercise. Good training machines have several rests. The barbell has to be in a position where it can be hold well by the athlete. The grips of the squat rack should be adjusted in the middle.
For not being restrained by the squat stand while exercising, you should step back after lifting the barbell and start doing the exercise there. If the weights are too heavy for you after some time you can put it back in the hold of the squat stand at any time. Also put it back in the hold if you stop exercising.
Training more efficiently
To increase the efficiency of the training, you should elaborate a personal training plan with a fitness trainer and include information on additional weights and number of repeats.
Here you can find the offered squat stands on fitnessmarkt.com.
Published on: 21 November 2014