Become a real expert in the field of squats and deadlifts due to the development of the strength of the feet and the correct setting of the feet. Here's a technique that will help you to transfer weight to a strong leg!
Our footsteps rarely become a matter of our pride. Bodybuilders skillfully handle a heavy barbell, but rarely pay attention to the lower extremities. You'll sooner hear "Count how many times I squat!" Or "My friend, I squeezed 225 kilogram!"
The harsh truth, however, is that a hard step is a prerequisite for conquering exorbitant power altitudes. Unfortunately, most bodybuilders do not pay enough attention to the foundation of their body during training. And this is a big mistake.
Instead of looking down at my feet, I propose to put them on the highest step of the pedestal, which they deserve. We will analyze their impact on leg strength, find out which stop position leads to better strength indicators, and discuss some of the basic skills needed to monitor their position. After reading this material about the feet, you will understand why everything starts on the floor.
In addition to the fact that the feet provide the feet with a reliable support point, they are an integral part of the biomechanics of strong movement. Of course, most of the bodybuilders think about where the stops are during the training, but they rarely take into account their interaction with other parts of the body during exercise. Meanwhile, it is the muscles of the foot that set the tone for other muscle contractions, and when we turn them on to full power, the whole body is winning.
Each stop consists of 26 bones, and this is a quarter of the bones of the human body. The bones of the metatarsal, which determine the length of the foot, are elongated; between these bones are the muscles that help control the movement of the feet and their stability. When the center of the foot rests against the ground, the plyna flattenes, and the distance between the metatarsal bones increases, which automatically causes the muscles to contract.
When the foot muscles contract when the foot contacts the ground, they trigger a cascade of muscular reactions: the muscles of the posterior surface of the legs (gluteus muscles, hamstrings, calf muscles) are reflexively cut automatically, creating a strong connection between the legs and the ground. This strong connection becomes a signal for the brain to generate effort. The nervous system sends more impulses to the muscles when the feet – and their reflex abbreviations – tell the brain that it's safe. The reflex response from the foot muscles increases the strength of the legs. Strong feet give impetus to strong legs.
In addition to participating in the reflex reduction of the skeletal musculature, the feet coordinate the movements of the legs and thighs. This is especially important when performing such complex multi-joint exercises, like squats and deadlifts, in which the feet are firmly on the ground. In this case, it is best to put the feet slightly unfolded outward, at about 30 °. This position creates optimal conditions for a small turn in the hip joint and allows you to include the lateral (external) muscles of the hip, the muscles of the posterior surface and the external muscles of the pelvis.
To make the most effective use of this position, you need to "connect" with the stops. To do this, lean into the ground with your thumb, then the little finger, and, lastly, the heel. After making these three steps, turn your knees out. So you will build a stable triangle, optimal for the movement of knees and hips. In a simple way, this is the name – "build a triangle".
The correct position of the feet forms a channel for generating strength by solving two problems: it allows the muscles of the foot to stretch automatically and creates optimal conditions for the coordinated work of the knee and hip joints.
Any power exercise for the lower part of the body begins with the correct setting of the feet. Philosophy "first of all we coordinate the work of the feet, everything else – again" will prepare the body for work from the very bottom – and this will raise the strength indicators. Keep the correct stop position during the entire exercise.
We often assign functions to certain parts of the body that go beyond their original powers. For example, our ears must hold points. Golf balls can also be adapted for practical purposes: they are good not only for fun, but also for foot massage.
Foot-bound feet every day hit the sidewalk a million times, after which we ask them to support our body during squats and deadlifts, as if they belong to a primitive man. But we do not give them anything in return. Massage of the feet is an easy way to relax the muscles of the feet and restore their function.
Put the golf ball (or any other) on the floor, put a foot on it and begin to gently roll the ball forward, back and sideways. Strengthen the pressure on the ball, avoiding pain. Roll the ball 30-60 seconds with each foot.
On the surface of the foot is a lot of nerve endings, which begin to work only when we try to understand what we have come to. For this reason, rolling the ball helps to excite the nervous system. This self-massage of the feet is best used in the morning immediately after awakening and during warm-up.
We have already developed a plan for active inclusion of feet in the basic exercises and found a way how to take care of them. It's time to think about the strategy for developing their strength.
The plan is simple: we use isometric contractions for the development of foot muscles. To do this, we stick our thumbs to the ground, and the other four fingers maximally raise above the floor. Hold the contraction for 10 seconds, then change the fingers in places: four fingers rest on the floor, and the thumb is lifted above the surface. Repeat the exercise 4-5 again, straining and lifting your fingers as hard as you can.
Although sometimes we ask too much of a stop, neglecting such exercises casts the muscles of the feet far back in comparison with the rest of the muscle groups. To make up for lost time, they need to pay enough attention.
Since the feet do not participate directly in force training, the lifts of the toes should become routine routine practice. Do this when sitting at a table or watching TV. Add them to the warm-up and start with this exercise your morning.
Comprehensive strategy for feet
Our actions in the gym require from our feet the ability to cope with a variety of stress factors. Our moral duty to the feet is conscious actions for their effective use and the corresponding care for their health!
Build a triangle before each exercise, roll the ball in the mornings and during warm-up and perform finger lifts during the day. Integrate these elements into a comprehensive strategy for the feet, and you will create a strong body from the tips of your toes.