Bulgarian Split Squat
Il Bulgarian split squat è un esercizio unilaterale a corpo libero per la parte inferiore del corpo che prevede l'elevazione del piede posteriore. Richiede un notevole impegno da parte di quadricipiti, glutei e flessori dell'anca della gamba anteriore, allungando contemporaneamente il flessore dell'anca della gamba posteriore sollevata, il che lo rende uno degli esercizi monopodalici più efficaci.
Come eseguirlo
- Mettiti in piedi dando le spalle a una panca e appoggia un piede dietro di te sulla superficie.
- Fai un passo in avanti con il piede anteriore, quanto basta per consentire un'escursione completa del movimento di affondo.
- Fletti entrambe le ginocchia per abbassare il corpo finché il ginocchio posteriore non sfiora quasi il pavimento.
- Mantieni il ginocchio anteriore allineato con il piede e il busto in posizione eretta.
- Spingi attraverso il tallone anteriore per tornare alla posizione di partenza e ripeti.
Consigli sulla forma
- Mantieni il busto eretto per tutta la durata del movimento.
- Pianta saldamente il piede anteriore con il tallone ben appoggiato a terra.
- Scendi dritto verso il basso finché il ginocchio posteriore non sfiora quasi il pavimento.
- Spingi attraverso il tallone anteriore per risalire alla posizione iniziale.
Respirazione: Inspira mentre abbassi il corpo in modo controllato ed espira mentre risali spingendo verso la posizione di partenza.
Errori comuni
- Posizionare il piede anteriore troppo vicino, costringendo il tallone ad alzarsi e sovraccaricando il ginocchio.
- Inclinarsi troppo in avanti, spostando il lavoro da quadricipiti e glutei.
- Scendere troppo velocemente, perdendo equilibrio e controllo.
Muscoli coinvolti
Primari: quadricipiti. Secondari: glutei, flessori dell'anca, femorali.
Serie e ripetizioni consigliate
Migliorare la forma fisica
3 sets x 10 reps per leg, rest 60 seconds
Perdere peso
3 sets x 10-12 reps per leg, rest 60 seconds000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000005
Più facili, più difficili e alternative
Rendilo più facile
Rendilo più difficile
Fai attenzione se…
- Se avverti fastidi acuti alle ginocchia o alla parte bassa della schiena, riduci l'intensità o scegli un'opzione più leggera.
- Se hai problemi articolari persistenti, consulta un professionista prima di iniziare movimenti profondi su una sola gamba.
Indicazioni educative generali, non parere medico. Interrompi in caso di dolore acuto e consulta un professionista qualificato in caso di dubbio.
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Dove dovrei avvertire questo esercizio?
Dovresti sentirlo principalmente sul quadricipite e sul gluteo della gamba di lavoro, oltre a un allungamento nella parte anteriore dell'anca della gamba posteriore.
Quanto deve essere alta la panca?
Una panca standard all'altezza del ginocchio, una sedia o la superficie di un divano vanno bene per la maggior parte delle persone.
Cosa faccio se ho problemi di equilibrio?
Esegui il movimento vicino a una parete o a un oggetto stabile in modo da poterlo toccare leggermente con la punta delle dita per stabilità.