Fitness
Why The Bulgarian Split Squat Is A Must-Add To Your Workout Routine? Expert Answers
Why The Bulgarian Split Squat Is A Must-Add To Your Workout Routine? Expert Answers (Image Credits: iStock)
The Bulgarian split squat has garnered significant attention in the fitness regime of many fitness enthusiasts for its effectiveness in building strength, stability, and muscle definition. This single-leg exercise, which involves elevating the rear foot on a bench while performing a squat with the other leg, offers a unique challenge and numerous benefits that make it a must in many workout routines. But what is it? A Bulgarian Split Squat (BSS) is a variation of the traditional squat exercise that targets the legs, glutes, and core muscles. It is a unilateral exercise, meaning it works one leg at a time and is known for its ability to improve strength, balance, and flexibility.
We got in touch with Dr Seema Grover, Head of Department, Physiotherapy and Rehabilitation, Indraprastha Apollo Hospitals who shares types of Bulgarian Split Squats, benefits of it and the right way to do it.
Types Of Bulgarian Split Squats:
Dr Seema Grover shares that there are three types of Bulgarian Split Squats:
1. Bodyweight BSS: Performed without any additional weight, this version is great for beginners or those focusing on technique.
2. Weighted BSS: Uses dumbbells, kettlebells, or a barbell to increase the intensity and challenge.
3. Pistol BSS: A more advanced version where the back leg is lifted off the ground, requiring more balance and control.
Benefits of Bulgarian Split Squats:
Dr Seema Grover shares the health benefits of Bulgarian Split Squats includes:
1. Improved leg strength: Targets quadriceps, hamstrings, glutes, and calves.
2. Enhanced balance and coordination: Requires engagement of core muscles and balance control.
3. Increased flexibility: Stretches the hip flexors and quadriceps.
4. Functional strength: Mimics movements used in everyday life, like getting up from a chair or climbing stairs.
The Right Way to Do a Bulgarian Split Squat:
1. Start with proper stance: Stand with feet shoulder-width apart, facing away from a bench or step.
2. Place back leg: Rest the back leg on the bench, keeping the knee bent at a 90-degree angle.
3. Lower body: Slowly lower the front leg, keeping the back leg straight, until the back knee almost touches the ground.
4. Push back: Drive through the front heel to return to standing.
5. Alternate legs: Complete reps on both legs.
Mistakes to Avoid:
To make the most of this exercise, Dr Seema Grover shares some tips to keep in mind to avoid any mistakes:
1. Letting the back leg touch the ground: Keep it lifted to maintain proper form.
2. Not lowering far enough: Aim for a depth where the back knee almost touches the ground.
3. Using momentum: Control the movement with your leg muscles, not by swinging your body.
4. Not engaging core: Keep your core muscles activated to maintain balance and stability.
Fitness
Exercise Your Demons is a mixed reality fitness game from hell
Image: Vyersoft
Exercise your Demons is a new spin on fitness games where you get in shape by fighting demons from hell right in your room.
After you carelessly sign a contract with the Demonomicon, a portal to hell opens in your world and countless demons pour out. The only way to repel these uninvited guests is to fight them off with brute force.
Under the tutelage of demonic instructors Ash and Zephyr, you will learn the proper moves such as ducking, dodging and smashing in the “Infernal Gym” and at locations such as Poison Blossom Park and the Ultimate Demon Derby.
Coming in December for Meta Quest
Studio Vyersoft promises a story campaign where you unlock new levels and cosmetic items using Impcoins and Soulbars, and thanks to an online leaderboard you can compete with others and see your physical progress in the game.
Exercise Your Demons will be released on December 12 in the Horizon Store. Meta Quest 3S, 3, 2 and Pro are supported. The price will be $20. The mixed reality game supports a range of languages.
Buy Quest 3S & Accessories
Note: Links to online stores in articles can be so-called affiliate links. If you buy through this link, MIXED receives a commission from the provider. For you the price does not change.
Fitness
Even Adding a Few Extra Minutes of Exercise Daily Lowers Blood Pressure
WEDNESDAY, Nov. 13, 2024 (HealthDay News) — Small additional amounts of exercise each day are associated with lower blood pressure (BP) in a free-living setting, according to a study published online Nov. 6 in Circulation.
Joanna M. Blodgett, Ph.D., from University College London, and colleagues investigated associations between a 24-hour behavior composition composed of six parts (sleeping, sedentary behavior, standing, slow walking, fast walking, and combined exercise-like activity [e.g., running and cycling]) and systolic BP (SBP) and diastolic BP (DBP). The analysis included data from 14,761 participants in six cohorts of the Prospective Physical Activity, Sitting and Sleep consortium.
The researchers found that the average 24-hour composition consisted of sleeping (7.13 hours), sedentary behavior (10.7 hours), standing (3.2 hours), slow walking (1.6 hours), fast walking (1.1 hours), and exercise-like activity (16.0 minutes). Compared with other behaviors, more time spent exercising or sleeping was associated with lower BP. There were estimated reductions of –0.68 mm Hg SBP and –0.54 mm Hg DBP with an additional five minutes of exercise-like activity. Reallocating 20 to 27 minutes and 10 to 15 minutes of time in other behaviors into additional exercise was associated with clinically meaningful improvements in SBP and DBP, respectively. More time spent being sedentary was adversely associated with SBP and DBP, but there was minimal impact of standing or walking.
“If you want to change your blood pressure, putting more demand on the cardiovascular system through exercise will have the greatest effect,” Blodgett said in a statement.
One author holds equity in a company for products and services related to the study.
Abstract/Full Text
Fitness
NASA Astronaut Sunita Williams Refutes Health Concerns Amid ISS Mission
NASA astronaut Sunita Williams has recently addressed speculations surrounding her health condition while on the International Space Station (ISS), discarding recent claims made by media outlets regarding her wellbeing. In response to reports that suggested she appeared “gaunt” due to an extended stay on the ISS, Williams clarified her status during a video interview on November 12, explaining that her weight has remained unchanged since her arrival in orbit.
Routine Exercise and Physical Adaptations
Williams, who commands Expedition 72 aboard the ISS, responded to health concerns publicly, indicating that any changes in her physical appearance are the result of rigorous exercise routines rather than health deterioration. Like all astronauts on extended missions, she has been following an intense workout regimen designed to counteract the muscle and bone density loss commonly associated with prolonged microgravity exposure. Williams stated that her routine includes running on a treadmill, riding an exercise bike and lifting weights. It is a form of exercise that has led to increased muscle mass, particularly in her thighs and glutes, while her overall weight remains consistent.
NASA’s Statement on Crew Health
NASA had previously denied the reports, emphasising that Williams and her fellow crew members, including NASA astronaut Butch Wilmore, are in good health. Williams and Wilmore, who arrived at the ISS on June 6 aboard Boeing’s Starliner capsule, were initially scheduled for a ten-day mission under the Crew Flight Test programme. Technical issues with Starliner’s thrusters led NASA to extend their stay on the ISS until early 2025, when they are expected to return with SpaceX’s Crew-9 mission astronauts.
Current ISS Crew Status
The current ISS team, led by Williams, includes three NASA astronauts and three Russian cosmonauts, all working collaboratively despite recent media scrutiny. Williams assured viewers that her health and morale remain robust as the crew carries out essential research and maintenance tasks on the orbiting laboratory showing NASA’s confidence in their well-being during extended missions.
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