Another Golden Movement for Leg Training – Bulgarian Split Squats: How to Do It Correctly?
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Today I want to talk to you about single-leg training.Why emphasize single-leg training?
I can boldly say that if your single-leg training is done well, your double-leg training will never be weak. Single-leg training can not only increase muscle dimension and strengthen lower limb strength, but also improve lower limb balance, enhance stability and explosive power.
However, for many people, double-leg training is done well, but the aspect of single-leg training is not well done. When we want to enhance our athletic ability, we must include single-leg training in our training list.
There are two single-leg training exercises in fitness, which you must not miss. Guess what?It's our split squats and Bulgarian split squats.
Let's talk about Bulgarian split squats. Have you done it correctly?
Pay attention to observe her knees
Bulgarian split squats is a great leg training exercise.
I personally really like this exercise, so we'll put one foot on our bench press, and then squat down. If you think self-training is not enough, you can also use dumbbells or barbells to increase the weight, which will significantly increase the training intensity for the leg muscles and glute muscles.
Many people think this is a very simple exercise, but in fact, it's not easy to do correctly. Especially when we squat down, it's easy to make mistakes, such as not grasping the weight point well, and the body leaning forward too much. When we stand up and return to the correct position, we may also make mistakes.
Negative example
No matter when you make mistakes, you will reduce our training effect, which is what we don't want to see. When we make mistakes in training, some people will choose to evade and give up training this exercise, and instead choose to do squats or deadlifts.
Let's correct this exercise and teach you how to perform upward Bulgarian split squats now.
1,When squatting down,We need to pay attention to two things:
The first thing is to avoid excessive knee flexion.We can put our palms on our hip joints, and we need to make sure that our hands are hidden in them. We don't want our knees to be too far forward. Excessive knee flexion will put too much pressure on our knees.
The second thing we need to pay attention to is our upright body.You need to keep your posture upright and straight. We can use a clothes rack to stick to our back so that we can check if our torso is upright as we squat down.
Next is the recovery of the upright posture, from the squat state to the upward recovery part. When we stand up, we should not let our knees move away from their initial position, because this can fully utilize our hip joints.
So, the key point of Bulgarian split squat is to pay attention to the position of our knees. The position of our knees is the standard for judging whether this exercise is correct. When you rise and fall, you need to pay attention to it.
This exercise strengthens the training, which is stronger than your squat training, and it's very helpful for enhancing our athletic ability and leg muscle growth. I hope you can add this exercise to your glute and leg training menu in a timely manner.
