Squatting scissors, they are also lunges in place - an excellent basic exercise for developing the muscles of the lower body. Despite the fact that the mechanics of this exercise are borrowed from weightlifting, mostly girls squat. After all, the study of the shape of the hips and buttocks plays a major role in women's training. Men use variations of this exercise, giving maximum load on the quadriceps.
When you squat in scissors, first of all, quadriceps, thigh biceps and big gluteus muscles work. They bend and unbend your knee and thigh, and help you to lower yourself in a controlled way and get out of a low position correctly. Additionally, body stabilizers participate in muscle movement. If you are doing an exercise with a free barbell, their work is noticeable more, if in Smith's simulator, then it is correspondingly less, since the trajectory of the projectile is fixed.
You can shift the emphasis of the load on the front or rear muscle group. It depends on the width of the legs. The farther the leg is pushed back, the more the gluteal muscles and the posterior thigh are involved. Bringing your legs together, you make the quadriceps work.
As a warning, it should be said that the stretcher, like any other lunges or squats with a barbell, creates a noticeable load on the knee joints. Of course, compliance with the correct technique is designed to minimize it, but it is better to refrain from this exercise for pain or injury to the knees. Also, the fact that you keep the weight on your shoulders has a compression effect on the spine. Pay attention to this if you have back problems.
How to do?
As mentioned above, doing squats in scissors or lunges in place is convenient with the barbell or in Smith's simulator. Of course, you can use dumbbells - the exercise is quite variable.
This is how execution with a bar looks:
Take a shell of comfortable weight and place it on your shoulders just below your neck. The bar should lie on the trapezius muscles. When working with the bar, it is more convenient to take it from racks suitable for your height than to lift it from the floor each time.
Place your feet shoulder-width apart and step forward with one foot. The step width should be such that when squatting the knee of this leg does not go beyond the line of the fingers. The second knee should either almost touch the floor strictly under the body, or be laid back further (long lunges).
With your feet in the correct position, check your back. The spine is even, the weight presses on it strictly perpendicular to the floor, in the lower back there is a slight natural deflection. Try not to bend forward while doing the exercise, as this will change the weight vector, and the load on the spine can become traumatic.
Bend your knees while inhaling. In the squat, the center of gravity of the body should be centered, between the legs. It’s important not to push it back. The back leg is always on the toe and does not fall on the heel. Try not to touch the floor with your knee.
On exhalation, due to the effort of both legs, stand upright. The position of the feet does not change from repeat to repeat, you do not need to step as classical lunges imply - the body only moves up and down.
Do the required number of repetitions, rest and proceed to the next approach.
If you do such attacks not with a free barbell, but in the Smith simulator, then you do not need to monitor the vertical position of the body - the simulator will do this for you. Such an embodiment is preferable from the point of view of simplicity of mastering the mechanics of motion.
Variation of scissors with dumbbells is also simpler than with a barbell. The fact is that with dumbbells it is much easier to keep balance. Therefore, if the Smith simulator is not available to you, and with the barbell you are still falling to the side, start with this option. Work out the technique, learn to coordinate the work of muscles, and then move on to a more complex projectile. Dumbbells should be held in arms extended at the sides of the body.
If you are a beginner and have no training experience, try to lunge on the spot without any weight at all. In your case, even such an implementation will give a tangible effect.
Inclusion in training
Scissors should be done at the beginning or middle of a workout, when your muscles are not yet tired. The movement is basic and loads the lower body, as they say, in full.
Before starting the exercise, warm up your leg muscles, joints, and ligaments. To do this, you can work out on the track, do one approach without weight and several dynamic stretching exercises. This is required to minimize the likelihood of injury.
When working on a set of masses, it is recommended to perform scissors or lunges on the spot 8-12 times in 2-3 approaches. Choose a weight so that at the end of each approach you feel severe muscle fatigue. If some muscle group (for example, gluteal muscles) is not tired enough when doing such squats, finish it off with insulating exercises.
One of the advantages of the exercise is that it allows you to train the right and left legs separately in the required volume. The movement includes the largest muscles of the lower body and, when performed regularly, gives excellent results.