Sumo squats are also called Asian squats, because of the homeland of this exotic sport - Japan. For most people, when they mention sumo wrestling, they think of huge, fat Japanese with ponytails on their heads and a loincloth on their hips - they do heavy lunges to the side, squat and scream intimidating at the same time. And then they throw themselves at each other.
However, you don't have to become a sumo wrestler to learn how to squat properly in his technique. And you don't have to be fat either. Meanwhile, these squats are great for training certain groups of the thigh and gluteal muscles, which contributes to the formation of a beautiful body relief.
In this article, we'll take a closer look at what Asian squats are, how they differ from other types of squats, how to do them correctly, and why they are so beneficial.
What it is
The sumo squat is an exercise that involves the widest possible stance of the legs with unfolded toes. It works well on the inner thigh and buttocks. The position of the stops can be changed - from parallel to each other, to the maximum reversal to the outside.
By the way, some people confuse sumo squats with plie, and they are really very similar in technique. The difference lies in the width of the legs in the starting position - in the second case, the feet are placed closer to each other.
What muscles work?
Before we analyze in detail the technique of sumo squats with a barbell for girls - it is the ladies who are especially interested in this exercise, because it allows you to beautifully pump up the fifth point, let's find out which muscles work with it:
- large gluteal;
- adductor muscles of the inner thigh;
- quadriceps;
- hamstrings - back;
- calf;
- back muscles;
- press.
Differences from other types of squats
The technique of performing sumo squats for girls is very different from the technique of classic squats.
- First, they require excellent stretching - after all, in order to squat deeply, it is important that the muscles are elastic and prepared;
If you attended a real sumo training, you would be very surprised at how these hundred-kilogram guys can easily and simply stretch for all kinds of twine!
- Secondly, when doing exercises, the most important rule is not to bring your knees together. There is no such condition in classical technique;
- Thirdly, the correct positioning of the socks is of great importance here - they should be placed symmetrically, with the same degree of turn, in line with each other. Otherwise, the load on the left and right thighs will be different;
- Fourth, the exercise requires a developed sense of balance, which can be especially difficult for beginners to maintain in a deep squat.
So, deep sumo squats require good physical fitness and stretching, especially if you plan on doing weights.
Execution options
Let's talk about how you can do this exercise.
- If you have just started to master it, we recommend squatting without weight or with an empty bar;
- In the future, connect a dumbbell, kettlebell or barbell;
Sumo squats with dumbbells for girls are more popular, while the weight is held at chest level or in lowered hands. The bar is placed on the shoulders by the back of the head, or also held in the lowered hands. In squats with a wide stance for girls with a barbell in their hands, it is important to establish adequate weight so as not to overload the back and legs, and to achieve an effect.
If you are not yet sure that you have understood the technique of performing the exercise well, squat without weights, pay special attention to the issue of maintaining balance in the squat.
Execution technique
So, we looked at which muscles work in sumo squats, as well as how they differ from the classic performance of squats. Now it's time to figure out how to do sumo squats correctly:
- Initial posture - legs are located at a distance of 2-2.5 times wider than the shoulders;
- The back throughout the exercise is straight, the gaze looks forward or slightly up;
- Socks are unfolded synchronously (beginners can put them in parallel);
- Slowly lower yourself down as deep as possible, without bending your knees or arching your back. Take a deep breath at this time;
- As you exhale, rise sharply;
- The weight is kept at chest level (kettlebell, dumbbell), on the shoulders (barbell, empty bar), in the hands down;
- The knees should point in the same direction as the toes (if turned out);
- The wider the socks unfold, the higher the load. Ideally, you should learn to rotate your feet 90 °;
- When you go down, the pelvis can be slightly pulled back (the back does not bend at the same time), return to the starting position on the rise. This will allow you not to carry your knees by the socks, which significantly reduces the load on the joints;
- When lifting, do not straighten your legs completely.
Sumo squats with kettlebells for girls are a great way to pump up your legs, make your body outlines more prominent, and your butt elastic and seductive. But this is not the only benefit that exercise has.
Benefits, harms and contraindications
In sumo squats, a barbell is placed on the shoulders or a heavy kettlebell is picked up. If you are not going to become a professional wrestler, you can exercise with a dumbbell or a lightly heavy barbell. What are the benefits of such physical activity?
- They perfectly load the muscles of the lower body, and especially the anterior femoral and gluteal muscles;
- Involves the back and abs, which means it strengthens and makes them stronger;
- This type of load is referred to as dynamic (not cardio), which means that it does not stress the cardiovascular system. However, it speeds up the work of the circulatory system, which means it contributes to the active work of the heart - the main apparatus for pumping blood. Thus, it is an excellent and adequate trainer for strengthening the heart muscle;
- Strengthens the joints and knees, with proper exercise and correct technique;
- We have already written about the benefits for the figure several times!
- Thanks to the circulation of blood and lymph, metabolism is accelerated, toxins and toxins are removed, and cholesterol levels are reduced.
Is it possible to harm the body?
Yes, you can. We mentioned above that sumo squats require good stretching and warm-up. If you start squats without warming up, you can provoke muscle microtrauma, damage to the joints, knees, stretch ligaments and tendons. Be careful, especially with heavy weights. Also, be aware of the risk of lower back injury.
To minimize harm, work on the technique - if it is correct, you risk nothing. Sumo squats with a heavy barbell alone, without a coach, are recommended only for experienced athletes.
If you have a history of knee or joint problems, be sure to consult your doctor before starting exercise.
It is forbidden to squat when the body temperature rises, after abdominal operations, in case of joint injuries, during pregnancy.
Look on the Internet for a photo of the technique of performing sumo squats for girls - you must understand what is the correct posture in a deep squat, as well as in the starting position. Sumo squats are a really cool exercise that helps you improve your figure, build your glutes, and improve your fitness. Approach any sports activity wisely - learn technique, watch videos, read useful articles. We wish you sports success!
