Bulgarian squats: Lead technique

Now it becomes very popular inclusion in the program of training exercises in gyms called "Bulgarian squats". This is a very difficult task, and it is beyond the power of the newcomers. Perform this exercise you need to pre-warm-up spending.

What is the difference, "Bulgarian" from simple sit-ups? These exercises are performed with only one leg. The other leg this time located at any height. It can be a chair, sofa, table, beam simulator.

The variations of squats

Bulgarian split squats are performed in different ways. This simple bending the supporting leg at the knee, the exercise using dumbbells, and can be added over time, weight load to the pole, preferably using a simulator Smith.

It is hard to perform the task, putting his foot on fitball. There also must have the ability to keep a good balance. The most difficult option considered Bulgarian squats lunges, which are amenable only to experienced athletes.

In carrying out this exercise, you need to strictly adhere to technology implementation, otherwise you may injure the knee joint, and injuries are not wanted.

Step by Step

Go to the bench and put his leg lift at her. The second leg is put forward to a comfortable distance for you. It should not be too small, so they do not get to sit down, and if you put a foot away, it will already be attacks in Bulgarian.
The body and head should be positioned right, it is very important, because when you lean forward comes off the load from the quadriceps and exercise will not produce the desired effect.
Sock supporting leg must be aligned, and the heel in the Bulgarian squat on the floor does not come off.
The knee of the supporting leg in any case should not peek out from behind the foot of the sock.
Exercise to be performed smoothly and slowly, so as not to lose your balance.
need to squat to the point where the supporting leg will be parallel to the floor.
Repeat the job is not more than 10 times, then you have to take a break.
During the exercise with dumbbells, arms down along the lower body.
If squats are done with a barbell, it should lie on the shoulders, do not forget to follow the flat back. It is important!
When lifting the emphasis is first on the heel of the supporting leg.

Working muscles

During the execution of the Bulgarian squats develop leg muscles, buttocks, abdominals and muscles - stabilizers body. It vastus lateralis muscle, straight thigh semitendinosus, polumembrannaya, biceps, medial wide, gastrocnemius, soleus, hamstrings, quadriceps. When you exercise with dumbbells or a barbell is added to the load on the muscles of the arms and shoulders of the delta.

The load on the muscles most of the static, are active only the muscles of the supporting leg and waist. Also a large burden placed on the knee joint. If the training session was held with heavy loads on their feet, without the Bulgarian squats, you can not load the joints, if not avoid, and once again, the exercise will be useful, but after the obligatory warm-up the muscles in the workout.

How to carry out the attacks?

The first time the exercise is better standing sideways to the mirror to see the execution is correct. pivot foot step should not be too long. supporting the knee angle should not be too sharp. The squat is performed on the exhale, and rising, it is necessary to breathe. Sock supporting leg slightly unscrew the middle.

The rest of the equipment performance is the same as in the previous embodiment. The back should be straight, the knee should not peek out from behind the sock. To complicate implementation can, besides increasing the weight of the dumbbells, put your back foot on the higher bench.

The advantages of such loads

Squats on one leg isolated load only certain muscle groups at the same time developing small muscles of the legs. Gets good stability knee, buttocks muscles are working well, taking more rounded and elastic form, it is necessary to especially the female population. During the execution of the Bulgarian split squats well developed vestibular system, improved balancing of the body shell.

Also, the convenience of this technology to perform availability. This exercise can be safely performed in the home with his legs on the sofa or chair. Gradually increase the load by changing the weight of the dumbbell. At home, if there is no such equipment, you can take up, for example, a bottle of water.

Dangerous moments

In any case it is impossible to do squats on one leg for people who have problems with the knee. This is a very traumatic exercise and perform his Only well-trained people, with dumbbells and barbell - professional bodybuilders. If varicose veins on the legs and pain in the knee joint is not recommended to perform these squats, osteochondrosis, and pain in the lumbar exercises can be done, but with significant limitations.

During the exercise you should watch out for balance, as the fall and get hurt very easily. Doing Bulgarian squats, perform the technique must be followed strictly, then it will be all right.

Research scientists

In the United States, Professor Mak Cardy studied EMG activity in the following exercises: squats and Bulgarian attacks. The conclusion reached by the study, impressed everyone. It turns out that muscle activity in the gluteus muscles and tendons behind the knee much more precisely when the Bulgarian attacks.

But if you do the classic sit-ups with a worsening develop better quadriceps. So, in preparation for classes in the hall, and in considering an exercise program, decide what is more important to you. Girls always want to have buttocks tightened, but ugly guys go back to hanging jeans. So perform lunges on one leg does not hurt everyone.

The more that scientists have also shown that during such exercises increases testosterone levels, which has a positive effect on the hormonal background of the person and is involved in muscle hypertrophy.

Exercises in Smith

Bulgarian squats with weights added to the static load on the muscles of the back, shoulders and arms. But the most preferred exercises with free weights are considered attacks on Smith. In this embodiment, the rod moves at fixed holders in a straight line perpendicular to the floor. Behind Smith simulator racks need to put the bench, preferred height is 30-50 cm. The bar should be fixed on the holder at the upper part of the chest, in the area of the collarbone. Grief takes a direct grip and put in the middle of the trapezius muscle.

The back leg is on the bench on the rise or on the nose. Taking a step forward, breathe the air, on the rise - a breath. With a short step increases the load on the knee, it is better when the step will be broad.

When, after the squat is done lifting, the support leg to the end should not be unbent. When you save a small angle in the knee muscles legs are in constant tension, and this increases the load.