We can determine what the fitness goals of this gym through leg training movements, squats mainly focus on leg strength, leg stirrups training focus on isolating the leg muscles, for muscle gain has a significant effect, and those who play street health gods, prefer to use single-leg training to make up for the imbalance in the legs, next we will talk about single-leg training classic movements --The next step is to talk about the classic single-leg training movement - the Bulgarian squat - and experience a small change in how it isolates the leg and hip muscle groups, respectively.

Why bodybuilders are obsessed with single-leg training movements - Bulgarian squat

First of all, single-leg training can help gym-goers improve their athletic ability, not simply focus on training on the legs, because single-leg training can not only improve muscle circumference, strong lower limb training effect, but also greatly improve the balance of the lower limbs, to improve their own stability and explosive power at the same time, better make up for the defects brought about by double-leg training.

Many people just contact this action, think that the movement of the track is relatively simple, but it turns out that this action to complete the standard is very difficult, especially in the process of body squatting, we are very easy to make mistakes, for example: the center of gravity is not stable, the body leaned too far forward, etc., these will directly affect our exercise effect, so strengthen the training of this action, we need toFrom the following points to consider, do not practice into the wrong area, directly affect the development of leg muscles.

1. to avoid excessive knee leaning forward

Although this action can enhance the training of the thigh quadriceps, but if you let the knee lean too far forward, it will increase the pressure on the knee joint, long training will hurt the knee and affect the progress of training, so we need to control the angle of knee flexion, do not increase the angle of knee leaning forward.

2. when squatting, keep the upper limbs upright and stable throughout

This action can not only stimulate the leg muscles, but also the hip muscle groups have obvious stimulation, which needs to improve the flexibility of the hip joint, if our upper limbs appear excessive leaning forward or backward, will allow the range of motion of the hip joint is limited, not only let the gym can not find the center of gravity support point, but also will reduce the intensity of the hip stimulation, because the size of the hip contraction tension, is the activity of the hip joint The range of motion of the hip joint determines.

In summary, to improve the training effect of the Bulgarian squat, we should pay attention to the above two considerations, the focus is to master the details of training and movement of this action.

How to change the posture, so that the movement better isolate the hips and legs.

Details a: isolation of the leg posture

The trainer in the training, if the whole keep the upper limb of the upright squat, that will make the front thigh muscle group force is greater, can better isolate the front thigh muscles, for training legs not hip training partners have a very good help, of course, this practice can be placed after the leg compound training, play a better complementary role.

Details two: isolation of the hip training

The trainer in this action, the appropriate adjustment of body posture, so that the gluteal muscle groups to get targeted training, in the original posture adjustment, the body slightly forward 45 degrees, the body's center of gravity on the heel, so squat training, will feel the contraction tension of the gluteal muscle groups will be stronger, the exercise effect is more obvious.

In addition to the above details mastery, in addition to the Bulgarian squat before we warm-up training is indispensable, can help trainers to enhance the intensity of training, the focus is to let the hip and leg jong as early as possible to enter the preparatory state, to reduce sports injuries at the same time, the efficacy of this action to the maximum, during which you also need to cooperate with the diet control, control the caloric gap, in order to have a chance to practice a stylish hip and leg line.

A lot of partners are worried that practicing buttocks will make the legs thicker, so do not dare to try hip training, in fact, this worry is for, strengthen the hip training will only make the demarcation line between the legs and hips become clear, a stronger sense of proportion, but also to enhance the hip line, so that the buttocks more, then the Bulgarian squat introduced today is the best choice to let you practice buttocks not thick legs, the focus is to master the details of the above training movements, so that their own hip leg training more efficient.