Every part of the body has its limits, and even if a person's legs are the strongest, he may encounter a bottleneck in exercise. Some people say that it may take up to a century for your feet to reach another height. According to Men's Fitness magazine, if the training of foot strength or muscle size encounters obstacles, it may be time for a new exercise. Ben Bruno of Northrend, Massachusetts, USA.
Bruno) coach offered one of his methods-unilateral training.
It is best to exercise your legs separately before squatting.
Unilateral training
Everyone knows that the traditional squat is performed with both legs at the same time, that is, bilateral exercise. Unilateral movement refers to using one side or one leg at a time. Specifically, unilateral training is "fatigue first", that is, let the legs reach a state of fatigue first, so as to avoid too much practice hurting the muscles under the spine or back. "When doing one-legged exercise, you can do more, because your legs are not tired at this time. Once your legs are exhausted from this exercise, you can start doing normal bilateral squats. " Bruno explained, "At this time, if you do squats again, you will be exhausted without multiple loads."
training method
If you are in the fitness room, you can do leg press exercise with the help of the leg pusher, with your right foot doing 12, and then immediately with your left foot doing 12, with your feet alternately doing 3 to 4 groups, with a rest for one minute between each group. If you are not in the gym, you can choose any exercise that can exercise one leg.
After leg press, you can start to do squats, and do 3 groups, each group is not limited until you can't do it any more, and each group also has a rest for one minute. You will find that the weight or number of squats at this time will be lower than usual. This is because you have exercised your left and right legs separately before squatting, but you can make full use of each muscle. "Bilateral exercise is very suitable for completing exercise, because you are tired, so you don't have to worry about balance, you can fully exercise your legs without hurting your back."
The fitness instructor pointed out that after two or three weeks of unilateral exercise, you can feel that the leg muscles and strength will increase significantly.