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The benefits of one-sided training



Unilateral exercises are one or one-armed movements. The main advantage of one-sided exercises in your exercise programs is that the exerciser uses both sides of the body equally. This helps your clients avoid overtraining or overuse of the dominant side, helps to isolate and correct muscle imbalances, improves balance, uses the core muscles, helps with injury prevention, and facilitates rehabilitation

Compared to bilateral training one-sided training the rehabilitation higher degree. When you train one side of the body, the other side is also stimulated. Indirect stimulation of the non-working side of the body by working on the opposite side improves the strength in the injured area. This is called cross-education of muscles and is a neural event. The brain pathways used for primary one-sided exercise stimulate the same muscles on the opposite side of the body. The key to using cross-education is that it works only for the same muscles on the opposite side of the body. For example, one-leg knee extension with the right leg stimulates the left quadriceps muscle but not the left thigh muscles.

Cross-depression is greatest for lower-body muscles, and when eccentric (lengthening) contractions are used to exercise the working muscles (Manca et al., 201

7). However, concentric (contracting) contractions work as well as isometric (no length change) contractions, albeit to a much lesser extent.

To use one-way training during sessions, try the exercises and routines listed below.

Low-one-sided, one-sided lower body exercises include:

  • Side Nine
  • Front Nine
  • Reverse Nine
  • Single Leg or "Pistols" Squat
  • Reduction of the Box

Unilateral upper body exercises include:

  • One-armed Dumbbell shoulders or side raises
  • One-arm rows or chest presses
  • One-armed standing dumbbell rows
  • One-armed triceps extensions and bicep curls

Plyometric exercises that differ in difficulty can be used to promote one-sided exercise routines. Note that the following exercises are sorted by difficulty from low to high. Start with low-intensity exercises and add medium to high intensity exercises, as indicated in a program below.

Unilateral plyometric lower body exercises include:

  • monopod repulsion (low)
  • lateral repulsion (low)
  • transverse field jump (medium)
  • crevasse squat (medium)
  • monopod (high) [19659007] One-Leg Jump (High)

To integrate one-sided exercises into your client's workouts, try these sample routines with any combination of the exercises listed above.

Unilateral lower body superset

Alternative body sides: Pass an exercise such as a forward lunge and alternately left and right left legs. The same approach can be used in arm exercises, with the right and left sides of the body alternating.

Exercise

repetitions

resistance

rest between sets

right leg lunge

10 – 15 [19659029] 65 – 85% of 1RM

20 – 60 seconds

Left leg Precipitation step

10 – 15

65-85% of 1RM

20-60 seconds

Right leg lunge

10 – 15

65-85% of 1RM [19659033] 20 – 60 seconds

Left thigh lunge

10 – 15

65 – 85% of 1RM

20 – 60 seconds

Right leg failure

10 – 15

65 – 85% of 1RM

20 – 60 seconds

Left leg failure

10 – 15

65 – 85% of 1RM

20 – 60 seconds

Right and left thigh cell [19659055] Lunge ” width=”800″ height=”664″/>

Note: Rest periods should reflect the volume (repetitions) and the intensity of the load. Increase the length of rest time when volume and / or intensity is high.

Combined Lower Body Single-Sided and Bilateral Superset

Select a one-sided exercise such as a box-step-up and change it with a set of squats (bilateral exercise) between the two groups of one-sided exercises. For newer coaches, only body weight is recommended for the box-step-up; however, external resistance such as hand held dumbbells can be added for advanced to advanced customers.

Exercise

Repeats

Resistance

Break between series

Box step-up

10 – 15 [19659029] Weight

20 – 60 seconds

Squat [10 15

65 – 85% of 1RM

20 – 60 seconds

Box Step-up

10 – 15

Body weight

20 – 60 seconds

Squat

10 15

65 – 85% of 1RM [19659038] 20 – 60 seconds

Box Step-up [19659028] 10 – 15

Body weight

20 – 60 seconds

Squat

10 15

65-85% of 1RM

20-60

Box Step-up

  Boxing Step-up

Combined Upper Body Exercise and Plyometric Drill Circuit

For advanced programming and workouts, combine one-sided exercises wavy lower or upper body exercises with one-sided plyometric exercises. Repeat the circuit two to three times. Note that the suggested sleep time contains zero. This is applicable when moving directly from one exercise to another to suit a client's higher level of fitness.

Exercise

Repetitions

Resistance

Rest between sets

Right arm standing dumbbell row

10 – 15

65 – 85% of 1RM

0 – 60 seconds [19659031] Left Handed Dumbbells

10 – 15

65 – 85% of 1RM

0 – 60 seconds

Right Jump Split Squat

10 – 15

Body Weight

0 – 60 seconds

left jump split squat

10 – 15

body weight

0 – 60 seconds [19659055] one-armed standing dumbbell row

  one-armed dumbbell row

split-squat

  split-squat


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