If I only practice one movement, I can only choose Bulgarian squat. The benefits are too many.

Which action is your main leg training?

Some people do squat , which means they practice strength. Some people push their legs upside down, which means they are gaining muscle players.

Who is practicing one-leg squat? It's basically the gang of Jie Jian.

But if it comes to the effect of comprehensive leg training, then there must be a god-level movement, which is the Bulgarian squat.

This movement has been practiced on keep, but when it comes to the gym, few people practice it.

But don’t underestimate it.

(1) Low threshold for muscle power

Leg training to feel power, the main thing is to use hip power, you can feel the power of the buttocks, and your leg muscles are basically getting started.

But from deadlift , squat, leg raises these movements to feel the hip force, it is actually very difficult.

When Ah Maogang was exercising, he asked him to bend his hips to feel the force of his buttocks, but he accidentally collapsed or bowed his waist.

After practicing the squat and deadlifting, my back hurts so much that I can't stand it anymore.

"Or do Bulgarian squats first? Just keep your back straight, you don't need to bend your hips deliberately."

He reluctantly tried it, and as expected , I feel the force of the hips.

"Hey, when you touch it, your butt is congested."

"Bleeding? Did you squat out the hemorrhoids?"

So for muscle gainers, the Bulgarian squat is a form of hip joint activity. It's very big.

Naturally, it will be easier to feel the hips.

So this action seems difficult to get started, but in fact, from the perspective of the essence of the action,The threshold is not high.

(2) Increase the coordination of the body

The coordination of the lower limbs is actually the balance of the body.

The more balanced your body is, the better your strength level will be. If you squat you can squat heavier.

The more balanced your body is, the stronger your explosive power will be. If you practice jumping, you will soon be able to touch the ring.

How to practice body balance? Of course, single-leg action is the main one.

Liu Zhangzhang played powerlifting . Because the squat couldn't lift the weight, the coach asked her to practice standing on one leg.

met me later and I said:

"You know how to stand on one leg, why don't you try one leg squat?"

"Oh oh oh, yes!"

Later, I practiced the Bulgarian squat. As expected, the level of the squat has increased a lot. She is a girl who can squat twice her weight, which is 130 kg.

is also very explosive. Originally at 182 height, I basically couldn't get a rebound in basketball. Every time I block , I must turn my head and smile at me.

"Thank you for the Bulgarian squat, otherwise the shots won't be so smooth!"

is my own crime. Although I couldn't get the rebounds before, at least she wouldn't be blocked often.

So for explosive players and power players, you should actually practice Bulgarian squats more.

It can obviously improve your strength level and explosive power level.

(3) No heavy load is required

The Bulgarian squat does not have a sense of accomplishment.Why do you say that?

You carry 15 kilograms with both hands to practice this exercise, and you can do it 15 times or so.

Many people are unwilling to practice, because this action is not manly enough. For men, they should be heavy.

So the leg lift is very popular, but the Bulgarian squat is not popular.

But in fact, your 30 kg Bulgarian squat is worth your 100 kg squat.

This has an advantage, you can practice this exercise at home.

I bought a concrete dumbbell for 80 yuan on the Internet and practiced this Bulgarian squat at home. The effect of the exercise is almost the same as the one hundred kilograms of leg muscles in the gym.

Again, the overall effect is much better than simply squatting.

You think Niuding was reluctant to pay for a card before, so he squatted at home in Bulgaria. When he came to the gym, he found that many veterans' legs were not as good as him.

The squat weight is also the same. After trying for more than a month, you can squat 100 kg. No one believes this thing.

I don't even believe it, but it is true.

Many people say that there is no difference between good and bad actions. This sentence is either said by the big guys or by the gods.

For ordinary players, different actions will yield different effects.

If I only use one movement to train my legs, I can only choose Bulgarian squats.

Because the benefits are indeed many.

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