Replacement leg stretch: Bulgarian single leg squat

Speaking of training quadriceps, many people will have the action of flexing and stretching legs in their menu! Its characteristics use the tracks of fixed instruments to guide the knee joints to stretch!

　　Because of fixed tracks and prone to the stool, this action will be relatively simple, especially for some beginners to accept!

　　However, when it comes to the benefits of exercise, it is actually a question mark. This kind of sitting movement will hardly train any core strength. At the same time, a fixed movement trajectory and single joint movement are not conducive to developing our body's cooperation ability, and it is very limited to increasing exercise performance and muscle strength!

　　If we carefully understand the principles, we will find that such a sitting exercise will cause the cartilage between the patella and the femur and the related cartilage to bear a lot of pressure, which is even more important than when doing squats. I believe that many experienced people will feel it (when doing leg stretching training, it is obvious that the front side of the thigh is close to the joint near the joint, and there is almost no pressure on the middle and lower thighs!)

　　Because of the prevalence of bodybuilding, most people think that such an isolated leg stretch can indeed help you shape a strong quadriceps, but it is not

　　If you want a stronger one Wearing legs and reducing knee pressure, it is recommended that you try to do less this action! You can use Bulgarian single-leg squat instead of this action!

　　Whether it is for building muscles or functional aspects, the movement of single-leg squat is more in line with our daily life model

　　Bulgarian single-leg squat can help you train your quadriceps and take into account your hips, and improve your coordination, balance, and core strength. It is much better than the legs curling of fixed equipment!

　　The following is the process and precautions for Bulgarian single-leg squat:

　　1. Choose weight-bearing or empty-handed, put a towel or mat in front of the bench, stand In front of the mat, step forward on the front foot, and fix the hind foot on the bench or box

　　2. Squat down and control until the knee of the back support leg touches the towel or mat, always stabilize the core muscles and straighten the body.

　　3. When you squat, you should feel the hip flexor muscles on the hind foot being stretched; when you move up, the belly is driven up through your front foot.

　　4. Choose the appropriate step distance. The shorter the span, the more stimulating the four ends of the thigh, and the pressure on the knee joint is greater, and don't be too far away, otherwise it may cause pain in the arched back, waist and hips

　　5. The height of the hind foot cushion is about 20 cm to avoid discomfort stretching on the front side of the thigh and hip flexor muscles!