Overhead squat analysis

Globok počep je po mnenju mnogih ena izmed najkompleksnejših vaj, ki z vključevanjem skoraj polovice skeletnih mišic v človeškem telesu, gradi močno in koordinirano telo. Rekreativci z njim hitro pridobijo na moči in zaradi velikega hormonskega odziva tudi mišični masi, predvsem spodnjih okončin. Za športnike je nepogrešljivo orodje pri izboljšanju kondicijske priprave, ki se kaže v večji moči in hitrosti. Obstaja več različic počepov, ki se med seboj razlikujejo po postavitvi stopal, globini počepa ali položaju dolge ročke. V diplomski nalogi se želim osredotočiti na globok počep z vzročenjem, ki je razmeroma zapostavljena vaja, za katero tudi ne obstaja toliko literature kot za klasičen počep z dolgo ročko zadaj. Tehnika te različice počepa je dokaj zahtevna in izpostavlja gibalne pomanjkljivosti, ki sem jih želel v nalogi prikazati in z določenimi korekcijskimi vajami izboljšati. Poleg krepitve nog in trupa globoki počep z vzročenjem dodatno stabilizira ramenski obroč in zgornji del hrbtenice ter sili telo v pravilno telesno držo. Gibov nad glavo v današnjem času ni veliko, zato zlasti pri sedeči populaciji negibljivost in zakrčenost ramenskega obroča ter zgornjega dela trupa kaže na pomanjkljivosti, ki jih globok počep z vzročenjem izpostavlja in obenem odpravlja.The deep squat is one of the most complex exercises, that helps build a strong and coordinative body with the help of the upper skeletal muscles. Recreation enthusiast will quickly gain strength and because of the strong hormonal reaction, also on muscle mass, especially in the lower extremities. For sportsmen, it is an irreplaceable tool for improving fitness, noticeable in both strength and speed. There are multiple types of squats that vary based on the placement of the feet, the depth of the squat or the placement of the bar. In my bachelors’ thesis, I wish to focus on the overhead squat, a neglected exercise and one that does not have a lot of literature devoted to it, unlike the usually performed deep squat with the bar placed on the back. The technique for the deep squat is quite complex and exposes the flexibility problems one might have. These are the problems that I wished to show and with the help of certain exercises also eliminate. Besides strengthening the legs and torso, the overhead squat stabilizes the shoulders and the upper spine. It also forces the body into a correct posture. There aren’t many overhead movements in today’s world, especially in a sedentary society. That is why the overhead squat helps in exposing and fixing the deficiencies present in the shoulders and upper torso