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Exercise of split squat: strengthen the force and improve the guide and the video
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https://www.youtube.com/watch?v=llpqddhfl
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Some exercises help you develop muscle mass. Others improve your balance or coordination. And some may increase your endurance, fixing your blood pumping and running to heart.
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But what happens if there was a movement that was doing everything? In fact, there is: the exercise of split squat.
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Divided squats are like a secret weapon in your training arsenal. They are effective in working several muscle groups, quickly to master and quite simple to do in the gymnasium or at home.
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Ready to learn to do them correctly? Read the rest.
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What is a split squat?
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Divided squats are a unilateral (unilateral) exercise designed to strengthen the strength of the lower body and promote balance. The split squat reaches these objectives by targeting the following muscles:
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- Quadruplets
- Swollen
- Calves
- Glutes
- ABS (nucleus)
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The advantages of split squats
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In addition to the strengthening strength in the lower body and the nucleus, the divided squats are excellent for:
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- Improve balance – The addition of split squats to your drive routine can increase your sense of balance. Indeed, the exercise targets your adductors, the muscles in the middle of your thigh that stabilize your pool and keep you balanced while you walk.
- Correct muscle imbalances – Since the divided squats make you work one leg at a time, it is easier to identify and treat the differences in force between your right and left sides. If a leg is lower, you can isolate this side until both legs are equal.
- Improved sports performance – For all those who play sports, Split Squats offers the opportunity for ultimate cross training. After all, many athletic movements – including race and jump – are unilateral. By strengthening both legs, developing stability and increasing mobility, the exercise of split squat prepares you for any activity.
- Endurance increase – Like many exercises, divided squats make your heart pump. Doing several sets of these unilateral squats can improve your overall physical form, helping you attack other training without feeling out of breath.
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How to exercise split squat
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Because you don’t need specialized equipment for split squats, you can do them anywhere. Here’s how.
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Step 1: Position your body
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First of all, find a space in the gymnasium and stay your feet at the width of the hip, facing the front. Take a big step forward, planting your heel on the floor and straightening your front leg. Leave the rear leg slightly folded.
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From there, stand up, arms by your side and your chest facing forward.
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Step 2: lower on the ground
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When you feel stable, start folding the two legs until your rear knee almost reaches the ground.
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At your lowest point, your tibia before must be entitled from top to bottom with your overtaking aligned with the knee. Your rear knee, on the other hand, is based just behind the hip; You should feel a stretch in your hip flexor.
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Step 3: Rise
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To complete your first representative, press the floor, driving the front heel in the ground. When you come back to your starting point, straighten your front leg while keeping a slight turn in the rear leg.
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Step 4: Surface switching
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After finishing a set of split squats on one side – we suggest 10 to 20 repetitions per set – work on the other side. Bring your rear leg forward, send your front leg and repeat the exercise on the opposite side.
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Tips and tips for split squats
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Whether you are a beginner or a pro, these tips from our fitness experts should help you stay safe and train at a high level when you do split squats:
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- Use a stable surface for balance – Divided squats are as much a question of balance as the force, therefore the execution of the exercise with control can be difficult for beginners. If you need help to stand, you can keep a chair, a counter or another solid surface for the support. As your strength and coordination improve, you can complete your shared squats without help.
- Stand as right as possible – You can feel a natural inclination to lean forward when you lower on the ground, but do your best to fight. By holding a straight back, you can take advantage of all the advantages of each split squat And Reduce the risk of spine injury.
- Keep the rear knee raised – For the best results, do not let the rear knee touch the ground. Keeping the raised knee guarantees that there is no “rest period” during your whole, allowing you to make the most of your training. However, if you need to rest your knee on the ground between rehearsals, you can find more comfortable to place a small stamp or towel on the ground.
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Divided squat variations to try
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For more challenges, experimenting these variations in the experience of split squat.
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Weighted divided squats
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Splate weighted the squats in the difficulty of the standard version by adding weights to the mixture.
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To execute this variation, follow the steps above, but hold a dumbbell or a kettlebell in each hand. Make sure you keep your arms straight when you raise and lower your body.
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As always, we recommend that you start with lighter weights Before switching to heavier equipment.
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Bulgarian divided squats
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To further increase the difficulty, try the Bulgarian squat. In this exercise, you will make your squats with the rear foot on a raised surface, such as a weight bench or a yoga block. Just stay the top of your rear foot on a robust surface and complete a set of squats as usual.
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If the standard Bulgarian squat is still not enough for you, you can also do it with weights.
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It is time for divided squats and much more
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There may not be a perfect exercise, but the split squats are close enough. By incorporating the squat exercise divided into your drive routine, you can simultaneously increase your stability, endurance and lower resistance of the body.
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Now everything you need is a friendly and organized place to work. Chuze Fitness Offer. With practical locations across the country, we have everything you need to execute any variation of split squat – more any other exercise that you can think of.
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To start, explore our membership options, then find the installation of CHUZE Fitness that works for you.
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Sources:
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National Biotechnology Information Center. Anatomy, bone basin and lower limb: Magnus muscle thigh adductor.
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Very well in good shape. How to make a Bulgarian divided squat: appropriate form, common variations and errors.
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Examined by:
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Ani is the vice-president of fitness at Chuze Fitness and oversees the departments of the fitness and team training group. She has had a career of more than 25 years in club management, personal training, group exercise and training of instructors. Ani lives with her husband and her son in San Diego, California and loves hot yoga, snowboarding and well-being.
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