Bulgarian sit-ups. Universal Exercise

Today everyone wants to look slim. The pumped-up body is in fashion. Many attend gyms, which spend a lot of time. The result, of course, is. In some fitness centers, coaches work to help lose weight to visitors. A huge number of exercises helps pump the right muscles. Sometimes they are even very unusual. The result after the beginning of classes in the hall may appear after 1 month. However, in addition to training, you need to maintain proper nutrition, which would help reduce the amount of fat or increase muscle mass. Of course, for men and women, exercises are often different.

But it all depends on the purpose. If a person wants to lose extra pounds, then it is better to run, jumps and so on. For those who want to pump up muscles, strength exercises are better. As an example, you can lead bodybuilders who spend a lot of time in the halls, doing pumping of the body. And photomodels, on the contrary, try to look slim. After the excess weight is gone, many try to slightly increase the muscles, mainly on the buttocks or abdomen.

General Exercises

But there are universal exercises thatcan use everything during training. One such is the Bulgarian squats. Mostly this name does not say anything. However, the exercise is very good. It can be called one of the types of squats with cargo. And the technique of implementation in general is similar. The only difference is that the Bulgarian squats are performed standing on one leg. The second, although indirect, participates, but only to maintain equilibrium. It seems that the exercise is quite easy, but it is difficult to stay in place, especially at first.

If necessary?

Sportsmen are still arguing whether such avariant of sit-ups. On the one hand, the load on the spine decreases. On the other hand, a rather complicated technique of execution. In this regard, the Bulgarian squats are rarely used. For their proper implementation, experience is required, which is acquired only with time. Most people think that it's easier to use regular sit-ups.

Working muscles

As already mentioned, the Bulgarian squats on theone leg is identical to the usual one. Therefore, the muscles that are used in the performance are the same. Mostly they are on hips and buttocks. In addition, the press and muscles-stabilizers of the body are trained. Most perform Bulgarian squats with dumbbells, which increase the load on the above and some other, mostly located on the hands, muscles. Consequently, forearms develop very well.

Original Exercise

Most people who go to exercise machineshalls, do not even know about the Bulgarian squats. Not very 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 analog?

Bulgarian squats are best not included in thecomplex of exercises for beginners. Undeveloped muscles (mostly stabilizers) may 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 capable of withstanding a load greater than its own weight. Most of the Bulgarian sit-ups are performed by bodybuilders and those who have long been going to the fitness center. Muscles they are already more or less strong and able to withstand such loads. Bulgarian squats add variety to the training program.

What for

It is best to begin this exerciseright after squats with a barbell. Thus, athletes even more strain their muscles on their legs. Bulgarian squats are suitable for both mass gathering and drying. The muscles develop deeply and well in this exercise. Bulgarian split-squats do not need to increase the weight of dumbbells. It will be better if you just make more. When taking heavy shells, it is possible to fall. Partly because of this, the exercise is unpopular. And it is most often used in the development of the relief.

Equipment

Very good effect on some musclesBulgarian squats. The technique of their implementation is not easy. As a cargo usually take dumbbells, although it is possible and the bar. But the second option is dangerous because there is a high probability of losing balance. Therefore, the second method will be considered below.

First you need to stand up so that the benchwas behind. Then one leg, bent at the knee, should be put on the surface. The sock must rest in the bench, so it is easier to keep the balance. The second leg should be placed slightly ahead of the straightened body for the same purpose.

Then it is necessary to sit down smoothly beforemoment, until the hip of the foot, which stands on the floor, has become parallel to the surface of the bench. Consequently, the knee bent at the knee will be almost at the floor. It is important that the body remains straight and, if possible, vertical. After the delay, it is also necessary to stand up smoothly. Repeat several times on each leg.

Important

In no case can not take a lot of weight. Bulgarian squatting on one leg requires special attention to the projectile. Losing the balance is extremely easy, especially with the barbell. The best variant of repetitions is 8-15. Squat should be smooth, otherwise it's easy to hurt. The body must be straight, the effect of the exercise depends on it. To keep from falling, the leg placed on the floor should be pushed back by 15-20 cm or more. But the delay at the bottom point is not fundamental, everyone chooses what is more convenient for him. The socks of both feet should be straight.