What Is Unilateral Training?
Unilateral training means that the exercises are performed without using any assistance from another person or other machines. The exercises do not require any equipment and can be done anywhere at anytime. For example, if you want to work your biceps, you could perform curls with dumbbells instead of using a barbell. You could also perform pull ups instead of using a barbell.
The main benefit of performing unassisted exercises is that they allow you to train without the use of equipment. They are often used when there is no time to go through the motions of doing something yourself.
Why Should I Do Unilateral Exercises?
There are many reasons why you might want to do unassisted exercises. Here are some examples:
You don’t have enough time to complete a set of body weight exercises such as pushups, sit ups, squats and deadlifts. If you were to do them all, it would take too much time. You don’t have the equipment to complete the exercises.
Maybe you are traveling and don’t have access to a gym. You just prefer free weight training and aren’t interested in body weight exercises.
In these cases, it would make sense to perform unilateral exercises. They are an excellent way to maintain strength and muscle size.
What Are The Types Of Unilateral Exercises?
There are three main types of unilateral exercises: parallel, single limb and uneven lifts.
Parallel exercises are those that involve both sides of the body such as pushups and sit ups. Single limb exercises are those where you lift one side of the body at a time such as when you perform a leg extension. Uneven lifts are an in between of the previous two categories, such as lunges or one arm push-ups.
What Are The Benefits Of Unilateral Exercises?
As stated above, there are many benefits to the use of unilateral exercises. Some of these benefits include:
You can perform them anywhere. You don’t need any equipment. They are great for maintaining strength and muscle size while traveling or if you don’t have access to a gym.
They also help to improve sports performance.
Who Would Benefit From Using Unilateral Exercises?
People that travel a lot can often struggle to maintain their strength and muscle size. Unilateral exercises are an excellent way to maintain strength and muscle mass without having access to equipment.
Athletes can also benefit from the use of unilateral exercises. By using these exercises, they will be able to improve their sports performance in their respective sport.
How Can I Incorporate Unilateral Exercises?
You can incorporate unilateral exercises into your workout by following these steps:
Determine which type of unilateral exercises you want to perform. There are three main types: parallel, single limb and uneven lifts. You should also choose exercises that work the muscles that you want to strengthen.
For example, if you want to work on your chest you could perform pushups or dumbbell flyes. Once you have chosen your exercises, you can move on to the next step. Add unilateral exercises at the start of your normal routine. You can do this by setting aside one day of the week to only perform unilateral exercises. For example, if you are a bodybuilder, you could perform four sets of dumbbell flyes to start your weekly workout. Once you have added the exercises into your routine, you can move on to the next step. Add a second set of unilateral exercises after your normal routine. If you are a bodybuilder, you could perform a second set of dumbbell flyes after your normal routine. The unilateral exercises should be done after your regular routine because you will already be warmed up at that point. This will prevent injury and allow you to lift with proper form. The extra set can be used to further increase the intensity of your workout.
Examples Of Unilateral Exercises:
There are many examples of unilateral exercises. Some of these examples include:
Dumbbell flyes for the chest.
One arm dumbbell rows for the back.
Dumbbell lunges for the legs.
Unilateral exercises can be used to target every major muscle group in the body. By using these exercises, you will be able to improve your strength, size, and sports performance. They are a great addition to any workout program.
Rise above the rest with the use of unilateral exercises. Not only will you see results in your mirror, but you will also see them when watching your favorite sport!
Sources & references used in this article:
Transfer of strength and power training to sports performance by WB Young – International journal of sports physiology …, 2006 – journals.humankinetics.com
Gain in strength and muscular balance after balance training by HC Heitkamp, T Horstmann, F Mayer… – … journal of sports …, 2001 – researchgate.net
Effects of strength training on muscle power and serum hormones in middle-aged and older men by M Izquierdo, K Hakkinen, J Ibanez… – Journal of Applied …, 2001 – journals.physiology.org
High-intensity unilateral dorsiflexor resistance training results in bilateral neuromuscular plasticity after stroke by K Dragert, EP Zehr – Experimental brain research, 2013 – Springer
Effects of strength training on muscle strength characteristics, functional capabilities, and balance in middle-aged and older women by JHS Holviala, JM Sallinen, WJ Kraemer… – Journal of Strength …, 2006 – search.proquest.com