< strong>Advanced Squat Techniques: One Leg Down - Both Legs Up
Squats are one of the most important training exercises in the gym! It can help us build a strong body and is a necessary action for increasing body strength, muscles and sports performance!
There are many variations and training techniques for squats, such as the front squat, high bar, low bar squat, goblet squat, box, sumo squat, and pause squat introduced before. Squats, bottom squats, etc.
Different variations have their own characteristics, and the purpose is to better improve squat strength and build strength and muscles
In addition to the squat variations mentioned above, today I would like to introduce to you another great squat training technique: single leg down- On both legs
One-leg squat with overloaded eccentric contraction allows your muscles to withstand strong eccentric tension,
As shown in the picture:< /h2>
Choose a heavier weight and use a Smith machine to perform a single-leg squat (offCardiac contraction), in the concentric phase (when squatting upward), then use both legs to squat the barbell together!
Doing this will help you generate greater mechanical tension and help improve strength and muscle size.
Training principle: negatives and eccentric training )
Simply put, taking advantage of the characteristics of eccentric contraction that can withstand greater loads, super-load training during the eccentric phase can build functional strength and muscle size.
Research indicates that eccentric contraction can produce higher muscle tension than isotonic and isometric contraction. Generally, higher muscle tension means better muscle strength development (Goldberg et al. 1975), and Eccentric contractions can lift higher loads (up to 140% of 1RM) than concentric contractions. Therefore, eccentric contraction is considered to be a better choice for training muscle strength. Some mechanical equipment will even increase the load especially during eccentric contraction.
The following is the training process:< /h2>
Use a heavier load (squatting with one leg is strenuous) and then perform unilateral eccentric contraction , the other leg comes to help complete the concentric contraction at the end of the movement.
Training suggestions: Overload eccentric squats are quite intense and technically demanding, and are not suitable for beginners or people who are not good at squatting!