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Chaos Icon : (25 August 2014 - 02:07 PM) /announcement
Jetsfan115 Icon : (25 August 2014 - 04:54 PM) patterson suspended indefinatly by idzik. were fucked at CB right now
azjetfan Icon : (25 August 2014 - 08:35 PM) Do the Rams have a CB worth trading for?
HarlemHxC814 Icon : (25 August 2014 - 08:52 PM) FIRE IDZIK
Jetsfan0099 Icon : (25 August 2014 - 10:29 PM) Saunders had a seizure, that is why he got into a car crash. He returned to practice, weird/
Jetsfan0099 Icon : (26 August 2014 - 07:00 AM) ‏@AdamSchefter 4m
Jets tried trading WR Stepehen Hill this summer. No takers. Let's see if final cuts today and Saturday change that equation.
Jetsfan115 Icon : (26 August 2014 - 11:15 AM) i hate izdik
azjetfan Icon : (26 August 2014 - 12:32 PM) Our starting CB Walls working in rehab area
Jetsfan115 Icon : (26 August 2014 - 02:52 PM) any CBs that are decent on the trade block or facing salary cuts?
MikeGangGree... Icon : (26 August 2014 - 03:00 PM) I wouldnt cut Hill watch him go to NE and turn into Randy Moss
HarlemHxC814 Icon : (26 August 2014 - 03:13 PM) I'm just glad there aren't anymore greedy bastards on the team to deal with
HarlemHxC814 Icon : (26 August 2014 - 03:13 PM) Or street thugs
HarlemHxC814 Icon : (26 August 2014 - 03:13 PM) f*** a CB problem
Jetsman05 Icon : (26 August 2014 - 03:49 PM) need 1 more in the fantasy league
RetireChrebet Icon : (26 August 2014 - 08:33 PM) Dimitri suspended for the rest of preseason. I'm sorry, I know we are bone dry at corner these days but they should have cut this prick on the spot . He's going to get torched regardless this year and I'd rather cut ties with any potential cancerous attitutudes before the season even starts.
RetireChrebet Icon : (26 August 2014 - 08:34 PM) Where I come from you take responsibility for your actions. Not showing up for a game is cowardly and selfish. f*** him
RetireChrebet Icon : (26 August 2014 - 08:36 PM) Also he doesn't know what the acronym AWOL means so he's also an idiot. No wonder he's never been anything but a journeyman corner is this league.
azjetfan Icon : (26 August 2014 - 09:11 PM) So how do you really feel?
RetireChrebet Icon : (26 August 2014 - 11:18 PM) I think my last three posts pretty much summarize how I feel haha. He's making 1.5 mill this year and no call no shows because his feeling are hurt. Would rather you play corner azjetfan than this guy
MikeGangGree... Icon : (Yesterday, 08:12 AM) Need 1 more for FFB!!
Jetsfan0099 Icon : (Yesterday, 08:39 AM) Stephen Hill is going to get cut, guy sucks. Greg Salas is a better football player and deserves a spot over him
HarlemHxC814 Icon : (Yesterday, 11:27 AM) So when do we show up to 115s house with pitchforks, tar and feathers?
Jetsfan115 Icon : (Yesterday, 12:03 PM) i'd rather see idzik go then hill. fire idzik
bleedsgreen Icon : (Yesterday, 12:21 PM) Hill is such a disappointment. I really was hopping for so much when he scored 2 TDs his first game
MikeGangGree... Icon : (Yesterday, 03:11 PM) We need to get the J-E-T-S chant back this year to the way it was
MikeGangGree... Icon : (Yesterday, 03:13 PM) idk if any of u guys went to any of the games last year[Im sure some of u did] but im not a fan of the drumline leading the chant
MikeGangGree... Icon : (Yesterday, 03:14 PM) its not the same as 70,000 people doing it during every kickoff and after every score
Jetsfan115 Icon : (Yesterday, 05:43 PM) injuries and poor QB play aren't good for a WR to develop
Jetsman05 Icon : (Yesterday, 06:08 PM) 115 and Hill. Lol!
Jetsfan0099 Icon : (Yesterday, 10:18 PM) the excuses, Hill is just a terrible football player. no debate, just a fact. guy is soft as shit as well
Jetsfan115 Icon : (Today, 10:43 AM) right cause all our other WRs were lighting it up
HarlemHxC814 Icon : (Today, 07:04 PM) Hill is useless bro lol
ROBJETS Icon : (Today, 09:05 PM) All I can say I streamed this game and if anyone thinks about recording it from NFL Network at 4pm Eastern Saturday.....DONT!!!!!!!!!!!!!
ROBJETS Icon : (Today, 09:07 PM) This game was pure sh1t. Even though it was back up players the Jets got totally destroyed in this game. After seeing this game Im really worried about the Jets starting core because these backup guys looked like they shouldn't have even been on the field at all. I just hope the starters are 3000 times better than these guys that played in game 4
ROBJETS Icon : (Today, 09:09 PM) The Jets got horse f*cked by the Eagles in this game.
ganggreen2003 Icon : (Today, 09:24 PM) we are hosed in the secondary
ganggreen2003 Icon : (Today, 09:26 PM) we need to cut this assclown patterson
ganggreen2003 Icon : (Today, 09:34 PM) did Hill get cut yet?
ROBJETS Icon : (Today, 09:36 PM) lol. We might need to look at the Eagles cuts for possible 2nd and 3rd stringers
ROBJETS Icon : (Today, 09:36 PM) If they keep ZHill after this game I will be shocked.
ROBJETS Icon : (Today, 09:38 PM) Philly gave us a worse ass whipping than Detroit gave Buffalo. only difference is we scored
ROBJETS Icon : (Today, 09:42 PM) Im just wondering what manning will put up on our secondary? 70?
Jetsfan0099 Icon : (Today, 10:12 PM) who cares about getting destroyed in a preseason game, especially the 4th one. Most of these guys won't even make the team
ganggreen2003 Icon : (Today, 10:15 PM) Hill cut yet?
Jetsfan0099 Icon : (Today, 10:18 PM) FIRE IDZIK
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How To Squat With Perfect Form

#1 Guest_News_Flash_*

  • Group: Guests

Posted 15 September 2006 - 10:23 AM

Author: Mark Petersen

The squat is potentially the most beneficial exercise you can
perform for your overall muscle development. Every time you do
a workout your body responds by making more testosterone to
help you build more muscle. The amount of testosterone produced
is dependent on the intensity of the exercises you performed
during that workout. The squat is probably the most intense
exercise you can perform and thus will potentially produce the
greatest increase in testosterone. This increased testosterone
production will not only help you build bigger and stronger
legs, but will also help your muscular development throughout
your body.

You may be asking yourself, “so why isn’t everyone performing
squats?” The simple fact is the squat is a difficult exercise
to master, and can be intimidating especially for beginning
weight lifters or bodybuilders. The squat has also gotten a bad
rap, as being bad for your back or knees. The reason for this
bad reputation is because many people just don’t learn to
perform the squat correctly, and ultimately they get injured as
a result. My sole purpose here is to teach you how to perform
the squat correctly with perfect form so you can avoid injury
and explode your muscle growth.

The first thing you must do before performing a single
repetition is to ensure the squat rack is set up to properly
fit you. Adjust the squat rack so the bar is at approximately
chest height. This will allow you to unrack the weight without
having to come up on your tip toes or waste energy by
performing too much of a squatting movement. Also, adjust the
cross bars, so they are about an inch below the level of the
bar at the bottom of your squatting position. This will allow
you to bale out at the bottom of your squat if you need to.

Alright, now that we got the squat rack set up it’s time to get
down to business. Approach the bar and center yourself
underneath it. The bar should rest across your upper trapezius
muscle below the level of your seventh cervical vertebrae. Your
seventh cervical vertebra is the big bump you feel at the base
of your cervical spine when you bend your neck forward. The bar
should NEVER rest on your cervical spine. Position your hands on
the bar at a comfortable position.

Now, extend your knees and unrack the bar. Before descending,
lock in your low back and pull your shoulder blades back. Your
low back should have a slight inward curve (lumbar lordosis).
This posture should be maintained throughout the squatting
movement. When visualizing this position think of a military
man or women coming to attention. This is the position you want
to be in before starting the squat. Your feet should also be
turned slightly outward.

You’re now ready to begin. When you descend think about sitting
back into a chair. As you go down, you should be simultaneously
bending at your knee and hip joints, but never let your back
round over. It is O.K. for your trunk to bend forward, but this
should come from flexion of your hip joint and not from bending
at your low back. Actually, it is a must that your trunk flex
forward to maintain your balance. If you attempted to keep your
back perpendicular to the floor you would lose your balance
backwards or would have to allow your knees to go past your
toes as you descended. The latter, by the way, is a huge no no.
You should never allow your knees to go past your toes. If you
do, you’re putting tremendous and potentially damaging pressure
on your knees. Descend until your thighs are parallel with the
floor. Have a training partner watch you from the side, so you
can get a feel for where this position is.

Once your thighs are parallel with the floor, press up. You
should now be simultaneously extending at your knee and hip
joints. A big mistake I see people making is they extend at
their knees without coordinated extension at the hip joint, as
well. This causes too much forward flexion of the trunk and
they inevitable round their back. They compensate by completing
the movement through extension of their low back, which
increases strain on the low back and could lead to injury.
Avoid this by remembering to keep your low back locked in and
your shoulder blades back, as you press up.

Another important point to mention is to always keep your eyes
straight forward throughout the squatting movement. Don’t
attempt to look at the ceiling or down at the floor. Both can
have detrimental effects on your form.

Now that you know exactly how to successfully and safely
perform the squat it is time to start practicing. I recommend
you use just the bar or broomstick to practice with until you
have mastered the proper technique. Use a training partner to
give you feedback. Once you have mastered the correct form you
can begin adding weight. Never sacrifice your form just to lift
more weight. I assure you that if you learn the correct form
your muscle and strength gains will soon follow. Best of all,
you will avoid injury.

Alright, it is time to put your new found knowledge of the
squat to work and watch as you take your strength and muscle
growth to a new level. I wish you the best of luck in your
fitness pursuits.


About The Author: Please visit
http://www.weightliftingstation.com/ or
http://www.thebodybuildingpro.com/ to find an extensive listing
of weight lifting, bodybuilding, fitness, and weight loss
related information, resources, and articles. Email
weight-lifting@aweber.com to sign up for our Weight Lifting
Newsletter.


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