Today everyone wants to look slim. The pumped up body is in fashion. Many attend gyms in which they spend a lot of time. The result, of course, is. Some fitness centers have trainers to help lose weight to visitors. A huge amount of exercise helps to build the right muscles. Sometimes they are even very unusual. The result after the start of classes in the hall can appear after 1 month. However, in addition to training, you need to maintain proper nutrition, which would help to reduce the amount of fat or increase muscle mass. Of course, for men and women, exercises are most often different.
But it all depends on the goal. If a person wants to lose extra pounds, then he is better off running, jumping and so on. For those who want to build muscle, strength exercises are better . An example is bodybuilders who spend a large amount of time in the halls, pumping the body. And fashion models, on the contrary, try to look slim. After the excess weight is gone, many try to increase their muscles slightly, mainly on the buttocks or abdomen.
General exercises
But there are universal exercises that everyone can use during training. One of them is Bulgarian squats. Most of the name does not say anything. However, the exercise is very good. It can be called one of the varieties of squats with weight. And the execution technique is generally similar. The only difference is that Bulgarian squats are performed standing on one leg. The second, although indirectly involved, is only to maintain balance. It seems that the exercise is quite easy, but staying in place is difficult, especially at first.
If necessary?
Athletes are still arguing whether such an option for squats is needed. On the one hand, the load on the spine is reduced. On the other, a rather complicated technique. In this regard, Bulgarian squats are rarely used. For their correct implementation, experience is required, which is acquired only with time. Most people find it easier to use regular squats.
Working muscles
As already mentioned, Bulgarian squats on one leg are identical to ordinary ones. Therefore, the muscles that are used in the execution are the same. They are mainly located on the hips and buttocks. In addition, the press and body stabilizer muscles are training. Most of them perform Bulgarian squats with dumbbells, which increase the load on the above and some other muscles located mainly on the hands. Therefore, the forearms are very well developed.
Original exercise
Most people who go to gyms are not even aware of the Bulgarian squats. Not so popular exercise meanwhile can be useful to many. It perfectly develops the muscles indicated above. But why do we need an exercise that loses to the analogue?
It is better not to include Bulgarian squats in the set of exercises for beginners. The weak muscles (to a greater extent this applies to stabilizers) can suffer from such loads. It is worth paying attention to the fact that it is better to start the exercise without dumbbells. So you can understand whether the body is able to withstand a load greater than its own weight. Mostly Bulgarian squats are performed by bodybuilders and those who have been going to the fitness center for a long time. Their muscles are already more or less strong and able to withstand such loads. Bulgarian squats add variety to your workout program.
What for
This exercise is best started immediately after a squat with a barbell. Thus, athletes are even more tensed muscles on their legs. Bulgarian squats are suitable for both mass gain and drying. The muscles during this exercise develop deeply and well. Bulgarian split squats do not need to increase the weight of dumbbells. It would be better if you just make a larger quantity. When taking heavy shells there is a chance of falling. Partly because of this, the exercise is unpopular. And it is most often used in the development of relief.
Equipment
Bulgarian squats work very well on some muscles. The technique of their implementation is not simple. As a load, dumbbells are usually taken, although a barbell is also possible. But the second option is dangerous in that there is a high probability of losing balance. Therefore, the second method will be considered below.
First you need to get up so that the bench is behind. Then one leg, bent at the knee, must be laid to the surface. The sock should rest against a bench, so it is easier to maintain balance. The second leg should be placed slightly in front of the straightened body for the same purpose.
Then it is necessary to sit down gently until the thigh of the leg, which is on the floor, is parallel to the surface of the bench. Consequently, the leg bent at the knee will be almost at the floor. It is important that the body remains straight and as vertical as possible. After the delay, you must also stand up smoothly. Repeat several times on each leg.
Important
In no case should you take heavy weight. Bulgarian squat on one leg requires special attention to the projectile. Losing balance is extremely easy, especially with a barbell. The best repetition is 8-15. Squat must be smooth, otherwise it is easy to hurt. The body should be straight, the effect of the exercise depends on this. To keep from falling, the foot placed on the floor should be moved 15-20 cm or more. But the delay at the bottom point is not fundamental, everyone chooses what is more convenient for him. The toes of both feet should be straight.