IT IS ONE OF THE MOST FUNCTIONAL AND VALUABLE EXERCISES FOR THE HUMAN BODY. You can do it with your own weight or by adding a load that allows you to train correctly. To do this, you must have enough flexibility. Work all the muscles of the lower part (buttocks, quadriceps, femoral, hip) and the block of the middle section. Keep in mind that split are essential for the practice of many sports and physical activities. For example, the spagat of the ballet, the hurdles race, the simple fact of getting on your knees to tie the shoelace; we are talking, then, of an extremely important movement for the human body.
LIKEWISE, the split can be made with weight, using different modalities: carrying a bar on the back, holding a dumbbell in each hand or carrying it between the arms.
Working with weight should only be done when we have sufficient strength, coordination and a sense of balance, especially in the case of the bar, an exercise that we recommend to practice in a multipower or in a power cage, given the danger involved in falling weight on top The load is only advisable for the athlete of both sexes who has been exercising for a while and performs the movements with safety and correction.
THAT’S HOW THE SPLIT SQUAD IS
This exercise has the advantage of being done in the gym, outdoors or in the same home hallway. You do not need appliances or weights, it is worth your own body and it is also an aerobic movement (you can reach many repetitions) or anaerobic (when using weight and doing even low repetitions). But its execution must be precise and carried out without hesitation. We divide the exercise here in these five fundamental steps:
1) Stand upright, separating the feet to the width of the hips
2) Take a long step forward with the right or left leg and begin to shift the weight towards the heel resting on the floor.
3) Lower the body until the front thigh is parallel to the floor and the corresponding twin vertical, without the knee never exceeding the
end of the foot, while maintaining the weight on the forward heel. The delayed knee will touch the floor without leaning directly on it.
4) Apply force on the forward heel to return to the starting point.
5) Repeat the necessary times until completing the prescribed repetitions, either with the same leg (then changing the other) or alternating the two.
The scissors can be made the day of leg, trying not to join it to too hard exercises. OK with the squat or the press, but never with both. It is a basic movement.
More information, errors in the execution and types of training in the printed magazine.