Do you master bilateral exercises perfectly? It is then time to supplement them with unilateral training. Discover here the benefits of this training and some exercises.
The most common exercises in the gym are bilateral. These allow us to work with higher loads, increase muscle mass and gain strength. However, we can also exercise each limb individually to complete the activity and achieve better results. On this occasion we tell you what unilateral formation is and what are its advantages.
Defined in a few words, this training modality is the one in which one of the ends is worked independently of the other. That is to say, we exercise with one hand for the upper body or with one leg for the lower body. Localizing the load to a single limb has some interesting advantages.
Here are some examples of unilateral exercises
There are countless exercises that you can perform unilaterally. You can also use props, such as dumbbells, resistance bands, pulleys, benches, or your own body weight. The key is that the resistance is on one side of the body. Let’s see some examples.
For senior members
- One arm bench press : This exercise works the chest muscles. Lying on a flat bench, take a dumbbell to work with one arm. The exercise consists of stretching the limb upwards, then lowering it in a controlled manner to bring the dumbbell back towards the chest. Repeat the exercise with the opposite arm.
- One Arm Shoulder Press : This exercise is also known as press Arnold, because he was one of Arnold Schwarzenegger’s favorites. Sitting or standing, stretch your arm to raise the dumbbell until your elbow is straight. Then slowly lower down until the hand is just above the shoulder.
- One-handed rower : it is a question of working the back muscles. On the flat bench, place one knee and one hand as support points. With the other hand, hold a dumbbell with your palm facing inward. You need to keep your spine straight and bring the dumbbell towards your chest and down. Then switch positions to work the other side.
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For the lower limbs
- Squats unijambistes : Standing, lift one foot off the floor and maintain balance with the other leg. Then, bring the hip back to come down and perform the squat.
- Split squat : also known as the “Bulgarian squat”. The exercise consists of putting the tip of one foot on a bench and bending the other leg until it is aligned with the ground.
- One-legged deadlift : This exercise is ideal for working the hamstrings. Standing, with the support of only one leg, bring the hip back and move the body forward to perform the deadlift. It is essential to maintain balance.
The benefits of unilateral training
Unilateral training is an excellent complement to conventional exercises. Various studies have observed positive effects on strength gain, stimulation of the opposite side or improvement of muscle stability and balance.
Work on the variability of muscle size and strength gain following unilateral resistance training was done in 2005 using a 12-week evaluation of progressive non-dominant arm dynamic strength training.
The conclusion was that both men and women exhibit wide ranges of response to training. On the other hand, men had only a slight advantage in relative height gains over women.
For their part, women significantly outperformed men in relative strength gains. Let’s see in detail all the advantages.
Improved stability
By exercising unilaterally, the entire median zone is worked with more emphasis. This central part of the body is essential for protecting the spine and stabilizing the body.
When training in this way, there is a tendency to imbalance, so the activity of the muscles that make up the trunk must be greater to achieve stability. It is better to to perform the exercises standing freely to increase the activation of this zone.
Prevention of muscle imbalances
When we perform bilateral exercises, that is, using both hands or both legs, it is normal for the stronger end to carry more than the weaker.
For example, during a bench press, the right arm might use more force than the left to lift the bar, creating an imbalance. On the other hand, unilaterally each limb must bear the full weight of the exercisethus avoiding this instability.
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Improvement of the contralateral part of the body
Unilateral work increases strength and improves stability of the opposite limb. That’s what we call cross education. In this regard, a study examined the transfer of strength and skill following a resistance training program in 20 women and 20 men.
Results showed that neuromuscular mechanisms reflected post-training strength gains and retention by supporting central motor adaptations of cross-education.
Additionally, continuous increases in retention strength identified the presence of motor learning in cross-training, as confirmed by strength variability.
Unilateral training helps achieve balance
Unilateral training is important for deepening strength work on one extremity. At the same time, we strengthen the contralateral part and generate greater muscle activation in the central area. On the other hand, the force imbalance between opposite limbs is avoided.
For these reasons, it is an ideal modality to complement bilateral exercise routines. Exercises should be performed standing up and freely. Avoiding the use of machines will activate all core muscles. Do you already include these exercises in your workouts?
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