Bilateral training vs one-sided training

When designing strength and physical fitness training programs, the choice of movement is one of the very important considerations. Although bilateral training (back squat, bench press, etc.) has a historic status, unilateral training (single-leg squat, unilateral dumbbell bench press, etc.) has recently been marked as more effective training by many researchers and coaches.

　　　　　　Birate exercises (BIL) means to complete exercises through both limbs during exercise, referred to as UNI during a period of exercise.

　　　　Support theory of unilateral training (UNI) ·

　　At present, many coaches and researchers recognize that there is a lack of bilateral strength (BIL) (Birate force deficit) (Unilateral exercises (UNI) (UNI) (UNI) (Now, many coaches and researchers recognize that there is a lack of bilateral strength (Bileral force deficit) (Bilate force deficit) (UNI).

　　　Support theory of unilateral training (UNI) ·

　　At present, many coaches and researchers recognize that there is a lack of bilateral strength (Bilate force deficit) (Bilate force deficit) (UNI).

　　　Support theory of unilateral training (UNI) ·

　　At present, many coaches and researchers recognize that there is a lack of bilateral strength (Bilate force deficit) (Bilate force deficit) (UNI).

　　　Support theory of unilateral training (UNI) ·

　　At present, many coaches and researchers recognize that there is a lack of bilateral strength (Bilate force deficit) (Bilate force deficit - BLFD) phenomenon, which refers to the sum of force generated by each limb when the forces generated by each limb are superimposed, which is greater than when the bilateral contracts synchronously. This forces them to rethink the importance of unilateral exercises, especially for those who are not formally trained.

　　For example, individuals can perform a single leg lift of 60 pounds, but using a bilateral leg press can only lift 100 pounds. This shows that the force generated by unilateral training in the exercise is more than more than 50% of the sum of forces generated by using bilateral training in equivalent training. Performing a double leg lift will therefore limit the load on each leg to 50 pounds (rather than 60 pounds through a single leg lift), and the potential strength gain will be limited. 　　Both side strength is a A very important factor to consider. As reported in recent publications, the gap in bilateral strength deficiency in jump tests is negatively correlated with the performance of acceleration start, the magnitude of strength, and the speed of leaving the starting frame. In other words, the more serious the bilateral strength deficiency, the slower the sprinter will leave the starting frame at the start.

The difference between unilateral training and bilateral training on athletic performance

When performing unilateral or bilateral training, both are effective for improving strength and explosiveness. For example, studies have pointed out that compared with unilateral training, bilateral training does not show better results in improving lower limb strength, 40-meter sprinting and changing direction ability in rugby players; however, unilateral training This increases the ability to jump vertically on one leg, which also shows that unilateral training is more effective in reducing bilateral strength deficiency.

　　　The changes and training advantages of unilateral training on muscle nerves ·

　　1. When performing unilateral training, similar main target muscle groups (glutes, hamstrings, etc.), but changes the use of auxiliary muscle groups. For example: Like the back squat, lunge squat still stimulates the same leg muscle groups, but may increase nerve recruitment of the adductor muscles in the thigh.

　　2. It will increase balance, anti-rotation, anti-flexion and extension, and other forms of stability.

　　3. While reducing the total load, it increases the load of the target muscle groups. This can be used during injury periods and other restrictions. For example: athletes can use unilateral training 4. Information on symmetry of limbs, unilateral training can provide coaches and athletes with immediate and long-lasting feedback. Limb symmetry is an important factor for many injuries.

In summary, the current study points out that reducing bilateral strength deficiency may be appropriate for sports performance and reduce the possibility of injury. However, more research is needed to establish the relationship between unilateral training and bilateral strength deficiency reduction and injury frequency.

　　Although bilateral training is important, coaches and practitioners should still use unilateral training in large, medium and small cycles, especially in the presence of bilateral strength deficiency. Coaches often regard bilateral strength deficiency as whether they need to use unilateral training mainly in physical training. The basis. In fact, some coaches have replaced many bilateral training exercises with one-sided training Although this method is logical, existing research does not support it.

Bilateral strength deficiency exists in several different groups, but it does not always exist. Bilateral strength deficiency occurs more in people who are not trained or have less training frequency, which seems to be that this phenomenon is affected by training and sports history.

For example: national rowers have fewer bilateral strength deficiency than those in amateur class, while international rowers do not have any bilateral strength deficiency. Similarly, researchers found bilateral strength deficiency in people who have been sitting for a long time, but not in power lifters and competitive cyclists who use bilateral training.

　　The selection of training should be based more on how they independently affect the actual performance of the movement, rather than on how they affect bilateral strength deficiency. The concept of special projects seems to suggest that unilateral practice will be more suitable for activities that require unilateral performance (running, kicking, throwing, etc.); while bilateral practice will be more suitable for activities that require bilateral performance (two feet jumping, strength lifting, deadlifting). Interestingly, the existing data does not fully support the conclusions of special projects that need to be solidified in this way.

　　Study found that unilateral training improves sports performance faster than bilateral training, but the unilateral training group enters the platform period after six weeks of training and gradually regresses during the 4-week suspension; on the contrary, although bilateral training improves sports performance slower than unilateral training , bilateral training did not have platform periods and regression (mid-suspended training periods) during the six-week training. These data show that unilateral training can improve the effect quickly, but the duration is shorter; bilateral training provides a slower but more lasting improvement.

　　Summary

　　1. Unilateral training can improve balance and anti-rotation ability.

　　2. When the exercise performance is performed on one side, it is recommended to consider unilateral training; but if exercise requires both sides to exert force simultaneously, it is recommended to perform bilateral training.

　　3. Although unilateral training can improve the ability to perform sports performance faster, bilateral training can continuously improve sports performance. Therefore, for special projects of unilateral exercise, bilateral training may also need to add bilateral training to continuously improve sports ability.

　　4. unilateral training and bilateral training It is very valuable and must be included for a periodic training program. Since we now lack the relationship between bilateral strength deficiency and physical performance (such as acceleration, athletic performance), training choices should be based on athletic needs analysis and the training period in which the athlete is in.