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7 Benefits of the Bulgarian Split Squat

When searching for ways to make the best of your time at the gym, always make sure to include the Bulgarian split squat in your routine. It requires no equipment, it’s simple enough for any beginner to perform, it can be done anywhere, and comes with many fitness benefits. Despite all that, not many people take advantage of this compound exercise.

The image below shows how to exercise is done. Before you start doing it though, make sure your form is correct, otherwise you won’t utilize the exercise to its full potential and you might end up wasting your time.

http://www.dailyhiit.com/hiit-blog/wp-content/uploads/2013/06/Split-Squat.jpg

What are the benefits of the Bulgarian split squat? Read on and I’ll outline seven of them.

1. It Quickly Gets You Bigger and Stronger
It’s common knowledge that doing any type of squat will work out your leg muscles such as your quads, calves and hamstrings. In addition, the Bulgarian split squat helps your body gets into its anabolic state. Furthermore, it will help you release a huge amount of testosterone in your body, which will cause you to grow muscles and build mass at a much faster rate.

2. It’s a Fat Burner
Many people don’t understand that the fastest way to burn fat is by building muscles. This lack of knowledge is the reason why you will see many ladies at the gym spending hours jogging on the treadmill rather than doing compound exercises. Adding the Bulgarian split squat to your regular routine will help you build muscles all over your body. Keep in mind that your body has the potential to burn up to 70 calories per day for every additional pound of muscle that you obtain. So, even if you gain only 10 pounds of muscle, you body will start to burn about 700 calories more daily.

3. It Reduces the Chance of Injuries
Getting injured at the gym is very common. It happens to both professionals and amateurs. These types of injuries tend to happen due to weak-ligament issues. It’s a fact that squatting will make your body a lot more flexible and strengthen your body tissues, which will in turn make athletic injuries less likely to occur.

4. The Bulgarian Split Squat Gets You Better Abs
The number one reason people hit the gym is because of their desire to get washboard abs. Believe it or not, it’s a myth doing sit ups and crunches will burn your belly fat enough to the point where your abs start showing. If you want a six pack, doing a full body exercise like squatting is the best way to get there. It will tone your entire body, including your stomach and backside.

5. Jennifer Lopez
This one is mainly for the ladies. There is nothing more attractive than a fit woman with curves in the right places. If you want to end up having a b***y like the famous J.Lo, you better stop neglecting the Bulgarian split squat right away. It’s the best exercise to lift your butt. Your man will appreciate it and give you much more attention afterward.

6. It Increases Running or Jogging Speed
Although jogging and running isn’t the best way to burn calories at the gym, doing these types of cardio are a great way to warm up. Squatting will give you stronger legs, hence will help you run faster. The more speed you force yourself to get into on the treadmill, the higher your heart rate will rise and the more prepared your body will be for your workout.

7. The Bulgarian Split Squat Is Extremely Safe
According to research, both males and females at any age can do squats. If done right, it won’t cause any back or knee pains.

Five Exercises Not to Do:

1) Situps or crunches

Why: These are terrible for the low back/spine, as shown by
research from Dr. Stuart McGill. These exercises compress
the discs in your spine and can cause serious low back injuries.

Alternatives: Stability Ball or Power Wheel Rollout, TRX
Mountain Climbers, Plank or Bodysaw/Rocking Plank, or Stability
Ball Plank (30% harder on your abs than a regular plank)

2) Broomstick Twists

Why? Useless. Just useless.

Alternative: Cross body mountain climbers, spiderman climbs,
side plank (with TRX)

3) Leg Press

Why? Possibly dangerous for low back due to the rounding of the
spine in the bottom position.

Alternatives: Split Squats, Forward lunges, Narrow-Stance
Barbell Squat, Goblet Squat

4) Behind the Neck Pulldown or Presses

Why? Likely dangerous for rotator cuff and also leads to terrible
form where people strain neck forward and contort themselves
just to do the movement. Just NOT worth it.

Alternative: Pullup, TRX row, V-grip pulldown to chest, db row

5) "Bodybuilder bench press" - with elbows out and bringing
bar down close to neck

Why? Terrible for the shoulder joint and rotator cuff

Alternatives: Barbell bench brought to bottom of pecs with
elbows tucked into sides, DB chest presses (all varieties),
TRX or Ring Pushups

BONUS Exercise to Avoid: Long, slow, boring cardio

Why?

Cardio is ineffective and a complete waste of time

Alternative: Intervals, metabolic conditioning, bodyweight
circuits, burpees

You just don't have to exercise for a long time. You can get
amazing results with short, BURST workouts.

A stretching and cool down session after a hard workout.

Zumba Fitness -with Dhwani Veera mon-sat at THE IFit Studio CHEMBUR.
Offering a free TRIAL session on
10th Jan(Fri) at 11.45am
Zumba is ..
A Latin-inspired
Calorie-burning
Easy to learn
Dance-Fitness routine
The music is great & it is a fun Workout !!
Dance your way to Fitness..
Stay Fit.
For bookings CALL 022-65664348 Or Rajnikant on 8898-105200