Bulgarian attacks (split squats) technique of execution
Bulgarian attacks or Bulgarian squats (hereinafter referred to as BV) is an exercise without which the formation of slender and taut legs and buttocks is impossible. At first glance, the technique of performing Bulgarian attacks does not seem complicated. It’s a delusion! Perform this exercise is recommended for athletes with a certain level of training. In this article we will focus on all the features of the exercise and its benefits.
General characteristics of the Bulgarian attacks
Due to the physiological characteristics of the female body, the legs and hips in the weaker sex are more likely (compared to men) to be a problem area. It is in this area that cellulite and fat deposits are active. So nature takes care of future offspring, giving a woman the opportunity to provide the baby with everything necessary during pregnancy, childbirth and breastfeeding. Excess weight on the hips quickly appears, and not in a hurry to leave. Bulgarian split squats will hit the surplus in the legs and buttocks. Regular workouts will help reduce the volume of the target area, make the body elastic, and the skin is taut.
We can say that the Bulgarian squat is a classic lunge in a complicated version. The main difference from the usual attacks is the position of the legs. When performing BV one leg is on a hill. This makes the supporting leg work harder, several times increasing the effectiveness of the workout.
The external simplicity of the exercise is deceptive, if you are recently engaged in training, then you should refuse to include in the training program. Start acquaintance with BV need without burdening, gradually moving to more complex options. Split squats can be performed by athletes of both sexes. The presence of different variations allows everyone to find their own type of BV for getting good results.
The effectiveness of the exercise is confirmed by the specifics of the mechanism of muscle atlas. The work involved several joints. The load is distributed to the quadriceps, the gluteus maximus, the leading and the soleus muscles, the muscles of the posterior surface of the thighs, the gastrocnemius, the small and medium gluteal muscles. The simultaneous work of these muscles will not only tighten the buttocks and legs, but also give a beautiful relief.
Bulgarian lunges involved muscles
Here the question may arise: what is BV better than classic squats and lunges, because the same muscles are involved? Exercises have their advantages. Performing squats / lunges athlete can use a lot of weight as a burden. The advantage of split squat is a more intense load on the target muscles – due to the fact that the supporting leg is loaded continuously.
We list the advantages of the Bulgarian attacks.
the load falls on one leg (alternately), which increases the effectiveness of the work;
the need to keep balance, develops the ability of an athlete to balance the body and develop muscle stabilizers;
Bulgarian lunge affects the small leg muscles;
buttocks get the desired rounded shape, hips and legs are reduced in volume;
bark muscles develop and strengthen;
stabilizes the knee joint;
the athlete is better at jumping and pushing;
the presence of species allows you to select the load individually;
exercise is available to perform at home.
Features of performance (classic version)
Bulgarian squats require composure and care. Exercise is characterized by increased complexity. Deviations from the technique will reduce efficiency and may cause injury.
A low bench and dumbbells are used as equipment in the gym.
Starting position: we throw the rise of one foot on a hill, push the supporting leg forward. We fix the back, look forward. Dumbbell arms down.
Perform a squat – exhale. As soon as the loaded thigh comes out in one parallel with the floor, bend the knee and return to the starting position.
All work is done supporting leg.
Types of Bulgarian split squats
The Bulgarian split squat is performed with its own weight, with dumbbells, with a barbell, in Smith’s simulator, with the help of a fitball.
The first option is suitable for beginner athletes. Turning to the complication, remember, BV does not allow large weights. If BV is performed with a barbell, the inventory is located on the shoulders behind the back. The use of fitball as an elevation allows to increase the complexity, due to the need to keep balance. In addition, the fitball completely prevents an athlete from helping himself with his back foot.
We take into account the specifics: tips and major errors
You can not allow relaxation in the back. If you use a mirror, it will be easier to follow the fixation of the torso.
For balance, slightly rotate the support foot so that the sock is facing inwards.
A step forward with the support leg should allow an angle of 900 in the knee at the bottom. The knee in the lower position should not extend beyond the toe line.
Do not squat too low. At the lowest point of the thigh parallel to the floor.