Heel support, posture width or nice tear on the thigh. How does the involvement of the thigh muscles change? | Steroids4U.eu

Heel support, posture width or nice tear on the thigh. How does the involvement of the thigh muscles change?

We've already talked about how to do squats in this older article. 16 tips that you need to gradually incorporate in this exercise if you want your squats to be worth it. One of the tips included advice on how to position your feet and feet to make your squats as good as possible, and we concluded that there was no clear-cut span, as well as a precise tip angle. Today, however, we will focus on what is happening and what effect happens when we put our heels on the heels, the higher they will be, we talk about the legendary "tear" on the thighs (vastus medialis) and how it is with a narrower or broader attitude .

Most of all we will deal with the problem of the legendary "tears" (vastus medialis) on the thighs, because there will be people who think that we can focus on it more sharply. However, this has not been confirmed either for classic rear squats within different peak positions (peaks pointed out vs. bottom vs. straight), or when comparing squares with narrower ones. broader feet.

 And what causes the heel underlay, respectively. such an angle of the feet? We will not walk around the mash and reveal that the results do not speak clearly. For example, if you put your foot on a heel, or use shoes that raise our heel, the overall knee bend is changing more, which means the thighs should work a little more. So we can assume that quadriceps activation will increase, there were even a few studies in which EMG measurements found that this was the case and we activate the thighs a little more. What the devil did not want, more and more advanced studies show that even if there is no definitive conclusion, it is most likely not something we can use in practice and the differences are minimal. In order not to bore you with various studies, let's close it as the current state of research whispers.

Everything suggests that if in some way (this time specifically the heel) we want to increase the activation of the tears on our thighs, or all thigh muscles, respectively, we are unlucky. There is simply a balance, especially between the activation of the muscles of the vastus medialis and the vastus lateralis, if we do the full range of movement and do the squats with the right technique. Unfortunately, it is not possible to specifically affect the vastus medialis with squats. However, what is more fundamentally changing the attitude of the squat is the involvement of adductors (inner thigh) and buttocks. If we turn our legs outwards in a broader posture, the work of adductors was higher in a number of studies. Adducers contribute to knee stability, and the currently known unfortunate mistake of knee rotation in squats down is an indicator of weak adductors. What about your ass? Here depends mainly on the depth of the squat, which we have already discussed in a number of articles.

A good looking and legendary tear (vastus medialis) is quite difficult to strike in isolation. Or, to put it better, we will hardly hit this muscle without activating the other part of the quadriceps almost equally. Research has also confirmed this and finding some exercise to activate the vastus medialis more than the lateralis is actually almost impossible, and we are talking about different exercises, leg angles, toes, loins, or width of posture. But if someone wants to hit the "tear" to a greater extent for various reasons, the potential may be slower squeaking, ie. slowing down the overall repetition of the squat, or turning the tips when digging out. Also, one can play with the leg position in legpress, but one should not forget the lower leg position, which engages more thighs and less buttocks. Because the higher the legs on the legpress, the lowering of the thighs decreases and the activation of the hamstrings and the butt increases. However, specific targeting is not recommended, as a greater disbalance of the muscles of the vastus medialis and the vastus lateralis can also cause knee pain, for example.

The fact that by changing the angles or positions of the feet in squats we can hit the "tear" is basically a myth. It is necessary to creep as we wrote in our comprehensive manual and of course it is necessary to use progressive load increase. While there are some techniques to affect the vastus medialis muscle in other exercises, it is more worthwhile to work on the overall development of the leg muscles and not to focus on similar details.

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