Gakk-squat - the best exercise for the hips

Gakk-squats, or sit-ups in a gak-simulator, have long won their popularity among fans and professionals in various sports. Its main and distinctive advantage over a similar basic exercise is the focused study of the anterior surface of the thigh, namely the quadriceps. Naturally, other parts of the legs and trunk are involved in the course of its implementation, but to a lesser extent than in the standard squat with the bar. Before starting this exercise, each person should know how to correctly take the starting position, how to breathe during this or that part of the trajectory, to strain the muscles, etc.

In the exercise version, gak squats are safer than with a barbell. Therefore, the beginning athlete is best to limit the first version. In the initial position, the body must be fully pressed against the back of the simulator, the feet should be a quarter of a meter ahead of the torso, shoulders should be supported from above with special rollers. Before you start, take a deep breath. The whole exercise is done only due to the bending of the legs, the body remains stationary (the lumbar region is not moved forward and does not come off the back). Otherwise, gak squats, photos of the technique of execution of which can be seen in the article, resemble the standard version of this movement.

In the lower position, the athlete falls either to the position of the hips parallel to the floor, or to the touch of the calf muscles. In the first case, only the front surface of the thighs will be involved, in the second - their back surface and gluteal muscles. Naturally, the latter is feasible only for professional athletes, since the risk of injury to the knee joint is high. As for the process of breathing during gak squatting, it is necessary to breathe in when the body is in the forward position and exhalation during the ascent, in the third quarter of the way upwards.

In this exercise it is very important to keep the fore foot position. Otherwise, the knees will go beyond the plane of the socks, which leads to a potentially dangerous situation, during which the athlete can not cope with the load and injure the ligaments of the knee joints. Gakk-sit-ups with a barbell are a more complicated variant of this exercise, so professional athletes can use it. In order to do it, you need to position the bar behind, near the calf muscles. Unlike the previous version, the movement does not start from the direct position of the body, but from the squat position, which is much more difficult.

When performing this version of the exercise, the athlete must be able to coordinate so that the load is distributed correctly to the muscles of the legs and torso. The area of application of gak squats is wide. It is necessary first of all to those athletes who actively use the front surface of the thigh (for example, football players, jumpers, volleyball players, etc.). In bodybuilding, this exercise allows the best of all the others to develop a patellar bulge of the quadriceps, known as a "droplet".