4 modos de resistencia diferentes

Múltiples modos de entrenamiento, cambio a pedido de quema de grasa, modelado, desarrollo muscular, multidimensional para satisfacer las necesidades de acondicionamiento físico y mejorar de manera eficiente el efecto del entrenamiento; adecuado para que lo usen más personas, principiantes, entusiastas profesionales del fitness, etc.

¿Por qué elegir INNODIGYM P1?

  • DISEÑO MÍNIMO - 6 CM/2,4 PULGADAS

    Adopción de un diseño ultrafino y fundición a presión integrada de aleación de aluminio.

  • Amplificador estéreo Bluetooth de 5 W

    El amplificador estéreo Bluetooth de 5 W ofrece un sonido potente en un diseño compacto. Disfrute de la transmisión de audio inalámbrica con conectividad Bluetooth.

  • Servomotor tipo disco 5.0

    Experimente una precisión inigualable con Innodi P1, impulsado por nuestro servomotor de disco 5.0. Mejore sus entrenamientos en casa con esta tecnología avanzada y duradera.

  • Mecanismo de protección de seguridad

    Múltiples mecanismos de protección habilitados por inteligencia artificial avanzada: funciones de seguridad mejoradas

  • Botón de seguridad

    Botones de seguridad en ambos mangos y en la barra. Actúan como un mecanismo de seguridad que libera las pesas instantáneamente cuando la carga se vuelve difícil.

  • Materiales aeroespaciales

    Mejore su gimnasio en casa con la serie Innodi P1, que utiliza materiales aeroespaciales para una resistencia y longevidad inigualables.

Cuente con INNODIGYM

Fábrica integrada de producción e I+D de Innodigym. Más de 20 años de experiencia en fabricación de circuito cerrado para entrenamiento de fuerza digital.

161

Propiedad intelectual

60

Patentes de apariencia

30

Patentes de invención

The Bulgarian split squat is one of the most effective exercises for targeting the lower body. Unlike traditional squats, the Bulgarian split squat is a unilateral exercise, meaning it works one leg at a time. This movement not only builds strength but also enhances balance and flexibility. In this blog, we’ll dive into the benefits of the Bulgarian split squat and the muscles it activates, as well as how to properly perform this challenging exercise.

What is the Bulgarian Split Squat?

The Bulgarian split squat involves positioning one leg on a bench or elevated surface behind you while keeping the other leg firmly planted on the ground. By bending your front knee, you lower your body in a controlled motion before returning to the starting position. The elevated position of the rear leg increases the range of motion, making the exercise more effective than traditional squats.

Muscles Targeted in the Bulgarian Split Squat

The Bulgarian split squat works multiple muscle groups in the lower body, making it a highly efficient exercise:

  • Quadriceps: The primary muscle worked during the Bulgarian split squat. As you lower your body, your quads work to extend your knee and support your body weight.
  • Glutes: The gluteus maximus is highly engaged as you push through your front foot to return to the standing position.
  • Hamstrings: Although the quads are the primary focus, the hamstrings help stabilize your knee and assist with the movement.
  • Calves: The calves help stabilize the foot during the movement, especially when you push off the ground.
  • Core: Your core muscles, including the abs and obliques, work to maintain balance and posture throughout the exercise.

Why Include the Bulgarian Split Squat in Your Routine?

  1. Improved Leg Strength and Stability
    Since the Bulgarian split squat targets each leg individually, it helps to address imbalances in strength. By working one leg at a time, it reduces the risk of one leg compensating for the other, leading to more balanced muscle development.

  2. Enhanced Flexibility and Mobility
    This exercise also promotes flexibility, especially in the hip flexors and quads. The deep range of motion stretches these muscles, improving flexibility and mobility over time.

  3. Boosts Athletic Performance
    Athletes can benefit from the Bulgarian split squat due to its focus on unilateral strength, stability, and coordination. It mimics functional movements, making it valuable for enhancing performance in sports that require agility and explosive power.

  4. Reduced Risk of Injury
    By strengthening each leg individually, the Bulgarian split squat improves joint stability and reduces the likelihood of injury. It is particularly beneficial for those who are recovering from injuries or looking to prevent future ones.

How to Perform the Bulgarian Split Squat Correctly

  1. Position Your Foot
    Start by standing about 2-3 feet away from a bench or platform. Place one foot on the bench behind you, ensuring your front foot is flat on the ground.

  2. Lower Your Body
    Bend your front knee to lower your body toward the floor, keeping your chest upright. Ensure your knee does not extend past your toes to prevent strain on the joint.

  3. Push Back Up
    Press through your front heel to return to the starting position. Keep your core engaged to maintain stability throughout the movement.

Variations and Progressions

To make the Bulgarian split squat even more effective, you can try different variations:

  • Weighted Bulgarian Split Squat: Hold dumbbells or a barbell to increase the intensity of the exercise.
  • Jumping Bulgarian Split Squat: Add a plyometric element by jumping as you switch legs, which increases the cardio aspect and engages more fast-twitch muscle fibers.
  • Elevated Front Foot: Elevating the front foot slightly can shift the emphasis more on the quads, providing a slightly different challenge.