{"id":28886,"date":"2022-10-29T15:59:52","date_gmt":"2022-10-29T12:29:52","guid":{"rendered":"https:\/\/www.ifpe-academy.com\/?p=28886"},"modified":"2022-11-26T10:58:03","modified_gmt":"2022-11-26T07:28:03","slug":"bulgarian-squat-dumbbell","status":"publish","type":"post","link":"https:\/\/www.ifpe-academy.com\/de\/bulgarian-squat-dumbbell\/","title":{"rendered":"Bulgarian Squat Dumbbell"},"content":{"rendered":"

[vc_row mobile_bg_img_hidden=”no” tablet_bg_img_hidden=”no” woodmart_parallax=”0″ woodmart_gradient_switch=”no” row_reverse_mobile=”0″ row_reverse_tablet=”0″ woodmart_disable_overflow=”0″][vc_column offset=”vc_hidden-sm vc_hidden-xs” mobile_bg_img_hidden=”no” tablet_bg_img_hidden=”no” woodmart_parallax=”0″ woodmart_sticky_column=”false” parallax_scroll=”no” mobile_reset_margin=”no” tablet_reset_margin=”no”][vc_video link=”https:\/\/youtu.be\/dq3VRenazR0″ el_width=”80″ align=”center” image_poster_switch=”no”][\/vc_column][\/vc_row][vc_row][vc_column offset=”vc_hidden-lg vc_hidden-md” mobile_bg_img_hidden=”no” tablet_bg_img_hidden=”no” woodmart_parallax=”0″ woodmart_sticky_column=”false” parallax_scroll=”no” mobile_reset_margin=”no” tablet_reset_margin=”no”][vc_video link=”https:\/\/youtu.be\/dq3VRenazR0″ align=”center” image_poster_switch=”no”][\/vc_column][\/vc_row][vc_row][vc_column]\n\t\t

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Start Position<\/h4>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[vc_column_text woodmart_inline=”no” text_larger=”no”]<\/p>\n

Take a moderate step forward with one leg and place the instep of the rear foot on top of the bench or box and holding a dumbbell in each hand The torso should be fully erect All repetitions begin from this position<\/p>\n

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Movement Phases<\/h4>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[vc_column_text woodmart_inline=”no” text_larger=”no”]<\/p>\n

Allow the hip and knee of the front leg and the knee of the rear leg to flex at the same rate so that the body lowers down rather than forward Continue the descent until the top of the front thigh is parallel to the floor Return to the beginning position<\/p>\n

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Breathing Guidelines<\/h4>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[vc_column_text woodmart_inline=”no” text_larger=”no”]<\/p>\n

Breathing Guidelines:<\/strong> Inhale during the lowering phase and exhale during the upward phase of the movement<\/p>\n

Note:<\/strong> Stand in front of a bench or box that is approximately knee height Bulgarian split squats are great for building balanced strength in your lower body<\/p>\n

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Muscles Involved<\/h4>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[vc_column_text woodmart_inline=”no” text_larger=”no”]<\/p>\n

Primary muscles:<\/strong> Quadriceps Femiros, Gluteus Maximus<\/a><\/span><\/p>\n

Secondary muscles:<\/strong> Soleus, Hamstring<\/p>\n

[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

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