One way to increase the body muscle strength is by doing overhead squats. Here are some tips to run with the maximum overhead squats. As the name suggests, the overhead squat is one of the variations of the squat movement. Almost the same as squats, overhead squats but in this hands raised upward by holding the load.
Tips to Maximize Overhead Squat
If done properly, then the many benefits to be gained by doing overhead squats. Here are some tips on doing overhead squats in order to get the maximum benefit and avoid injury.
Do it right
Surely, if you want the overhead squat is done successfully maximum, the best way is to do the movement correctly. If you are a beginner, you should start with bodyweight squats then gradually use the bar without weights.
Make sure the position of the knee as close to the chest when lowering the weight. This is useful so that the foot can be straight when pushing the load up.
Despite doing overhead squat with proper technique, it is not impossible maintained the stability of your shoulders. The main key is on your backside. Pull your shoulders and hold. If your shoulders are not balanced every repetition, should be to lose weight.
Do it with the weight gradually. Do not force yourself to immediately lift weights heavy enough. If that is done, it is not likely you could potentially get injured.
Locked
Keeping elbow position remains locked is the right way. Although a bit uncomfortable, but this way will keep your body balanced when lifting and holding the load.
Eyes
One of the simplest ways of doing overhead squat is the head position. Make sure the position of your head facing straight ahead. With the forward-facing position can help keep your back straight.
Perpendicular
If observed from the side, when the load has been lifted up above his head, the position of the body will look perpendicular between the lower and upper body. Enlist the help of a trainer or friend to observe the overhead squat every movement you make.
Benefits Overhead Squat
Overhead squat is one of compound exercises, which can be beneficial for some muscle groups in one exercise movement. What are the benefits of overhead squat exercise properly.
Lower body
Doing overhead squat also train some lower body muscles such as the calf, hamstring (rear thigh), glutes, back up. When doing this exercise, the knee will be the foundation and put pressure on the thighs. Besides strengthening the two parts, overhead squats can also be used as an indicator of the flexibility of the ankle because this movement can also fix the ankle joint.
Balance training
In addition to the lower body muscles, overhead squats can also improve your body balance. When the weight-bearing in a squat position (squat), then it will require a balance. If trained gradually, it will increase the body's ability to balance.
Improve core muscle strength
Overhead squats are also useful for increasing the strength of the core muscles of the body such as the abdominal muscles. Abdominal muscles work by contracting when lifting loads and withstand load when squatting. The abdominal muscles will help maintain balance and stablitias between the upper and lower body.
To increase the intensity of exercise can be obtained through supplementation. Such as Beta K Ultimate Nutrition that helps increase energy, strength and stamina, and increase your muscle mass.
Do not forget, always warm up before starting practice. Is ready to perform the overhead squat?
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