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Get Agency and Shapely Thighs With Sissy Squats

It is relatively easy to ignore the thighs by simply covering them. After all, no one wants to think about the added softness that seeps into the thighs, as summer is long gone and in some cases food is flowing at a greater rate during the pandemic. It’s okay to relax a little this time of year, but you can also use the time to prevent the sagging winter and get a go-ahead for next spring’s revealing of your new lower body.

It seems logical to think that an exercise whose name includes “Sissy” should be a breeze. If that were your guess, you’d be only partially right. On the one hand, it looks simple and doesn’t require sophisticated equipment. However, anyone who has called this exercise “Sissy Squats” must never have really appreciated how difficult this exercise can be! Working on the thighs, and especially something associated with a squat exercise, is far from easy, and it is also the case with this exercise. Sissy Squats put the thigh muscles under constant tension and this eventually deprives the muscles of any opportunity to rest until the set is over. In fact, this exercise seems to put a fire on your lower extremities quickly. While it really is misnamed, “sissy squats” can turn your exercise regimen into an intense, thigh-sculpting experience.

Women who start a fitness program often have several goals. You can aim to get rid of extra mass on the outside of your thighs or try to get over soft inner thighs. There are a number of exercises that can pay off for your inner or outer thighs. However, if you want to do an exercise that will help transform flat, shapeless lower legs in the area just above the knee into an area that is firm and fully contoured to the waist, then you need to read on to Determine If Sissy Squats Is Right For You are.

Quadriceps muscles

Sissy Squats activate the entire muscles of the front (front) thigh, but especially the muscles closest to the knee. The front thigh is made up of four major muscles collectively known as the quadriceps femoris (“quads” or “quads”). These cover the front and side of the femur bone of the thigh and include three vastus muscles and the rectus femoris. “Vastus” is a Latin name that means big or big. The three major vastus muscles are named to indicate their position on the thigh. The vastus lateralis muscle is located on the lateral (outer) part of the thigh. The vastus medialis covers the medial (inner) part of the thigh. The vastus intermedius is located between the vastus lateralis and the vastus medialis and covers the central and deeper parts of the thigh. The vastus medialis is anchored in the medial part of the femur bone (thigh bone); the vastus lateralis to the lateral part of the femur; the vastus intermedius to the central, anterior part of the femur. The fourth muscle is the rectus femoris. It attaches to the hip and runs down the middle part of the thigh. All four muscles come together above the knee to attach to the patellar tendon. This attaches to the patella (kneecap) and the patellar ligament attaches the patella to the top of the tibial bone just below the knee. Together, the quadriceps stretch the leg at the knee joint by pulling the patellar ligament (tibial bone) attached to the lower leg on and through the patella. The rectus femoris also bends the thigh at the hip joint by pulling the knee and thigh towards the chest. It works with the iliopsoas muscle to flex the thigh at the hip joint. The rectus femoris muscle is a weak knee extensor muscle when the hip is flexed because it is mechanically unable to make any significant contribution to the production of force when the hip is flexed (as when sitting). Sissy Squats, on the other hand, are great at activating the rectus femoris as the hips are stretched and straight on each rep, allowing the rectus femoris to be activated strongly.

Sissy Squats

You should warm up your knees and thighs before starting any thigh workout. This should include some stretches for the quadriceps and some light cycles or a few minutes on a stepper.

1. Find a tall object to hold on to. In the gym, this isn’t too difficult as you can use the vertical bars of a Smith or cable machine, or even the top of an incline bench (make sure the bench is anchored to the floor and not moving). . At home, you can hold on to the back of a sofa or lounge chair.

2. Stand upright with your feet about 4 inches apart and hold onto your support structure.

3. Bend your knees and stand on your toes.

4. Slowly bend backwards so that your torso is lowered towards the floor. Bend backward as you move your pelvis and knees forward. Stop when your buttocks approach your heels. (Make sure you don’t lose your grip when you bend backwards.)

5. Hold the down position until three before starting again. In the lower position, you should feel a strong stretch across your entire thigh.

6. Return to the starting position by straightening your knees and standing upright.

It is important to maintain and maintain smooth movement in both directions. Do not rest at the top of the exercise as it removes the constant tension in the muscles and shifts the weight away from your muscles. You should always do this exercise slowly and never jump into the lower position or explode from an upward knee bent position.

There are some important considerations before attempting to conquer this exercise. Most importantly, this exercise is not for everyone. There are many people who swear by its effectiveness, but it can also be hard on your knees to make this a good exercise for everyone. For example, if you’ve had a knee injury, avoid this exercise altogether. This is because every time your knees go past the toe while squatting, there is a lot of strain on your patellar tendon. Thus, not everyone has the flexibility and strength of their patellar tendons to cope with the exercise. In addition, there is no need to add extra weight by holding a dumbbell, etc., as this would greatly increase the risk of knee injury, especially during the deep squat. If you’ve had a back problem or a disc injury, bending back can make the problem worse. Again, you shouldn’t use this exercise.

When your back and knees are in great shape, this can be an excellent exercise for toning and toning the front of your thighs. Sissy squats are particularly suitable for people with sufficient flexibility in their patellar tendons. If so, you shouldn’t have any problem with the exercise. However, if you yourself have mild knee or back pain from sissy squats, it can potentially lead to a more chronic knee or back injury. So, if you want to add it to your regular exercise program, be careful about how you react to the exercise.

Sissy squats can be downright uncomfortable halfway through the set. The first three or four reps are okay, but as you continue to work through each set your thighs will tire quickly and starve for blood and oxygen. As you get tougher mentally, you will learn to ignore the pleas from your thighs to stop your set early. Still, don’t expect this kind of hardship to arrive overnight, but it will. Start with no more than two sets of 10 reps. Work up to three sets of 15 or 20 repetitions in a slow, constant tension style. Do this as your final final exercise after completing your other thigh exercises. It will add a final sculpture on the front thighs.

If you are someone who can do sissy squats (i.e. without knee pain, etc.) you will find a new awakening in the fibers of your thighs. This transformation results in you having firm, shapely and contoured fore legs that you want to show off all year round.

References:

1. Claiborne TL, Armstrong CW, Gandhi V, and Pincivero DM. Relationship between hip and knee strength and knee gus during a single leg squat. J Appl Biomech, 2006, 22: 41- 50.

2. Gonzalez-Badillo JJ, Gorostiaga EM, Arellano R, and Izquierdo M. A moderate strength training volume leads to more favorable strength gains than high or low volume during a short training cycle. J Strength Cond Res, 2005, 19: 689- 697.

3. Izquierdo M., Gonzalez-Badillo JJ, Hakkinen K., Ibanez J., Kraemer WJ, Altadill A., Eslava J., and Gorostiaga EM. The effect of loading on unintentional lifting speed decreases during individual repetitions to failure during muscular actions of the upper and lower extremities. Int J Sports Med, 2006, 27: 718- 724

4. Izquierdo M, Ibanez J, Gonzalez-Badillo JJ, Hakkinen K, Ratamess NA, Kraemer WJ, French DN, Eslava J, Altadill A, Asiain X and Gorostiaga EM. Different effects of strength training leading to failure versus non-failure on hormonal responses, strength, and muscle strength gains. J Appl Physiol, 2006, 100: 1647-1. 1656.

5. Moore, KL, Dalley, AF and Agur, AMR. Clinically Oriented Anatomy (5th Edition) Lippincott Williams & Wilkins, 2005

6. Willardson JM and Burkett LN. The effect of the length of the rest interval on the sustainability of the squat and bench press. J Strength Cond Res, 2006, 20: 400-300; 403

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