Want to fine-tune your control and balance? Get down to it with this single-leg move

The original squat should always be a move that features in your workouts, but sometimes shaking things up a little can help you achieve new goals, break through plateaus and add extra challenges.

For those who find regular squat technique tough, this is the ultimate squat challenge and handy way to work those same muscle groups. ‘Single-leg movements are
known to help you make big strength gains and will also improve your balance and posture as you target the quads and glutes,’ explains lead trainer at Reach Fitness, Richard Tidmarsh.

Finding your balance and controlling the movement might take a little practice, but like they say, practice makes perfect. ‘Control tends to improve quickly, and you can then progress from using just your bodyweight to holding dumbbells, all the way through to using a barbell inside a rack to keep things moving forward,’ adds Richard. When it comes to lifting weights and working your lower body, inching your way to constant improvements is key to gaining strength and mastering the move.

Split squat

Areas trained: bottom, quads 

Technique

Stand facing away from a box that’s 15-30cm from the floor. Too high, and your back will arch. Place the ball of your right foot onto the box behind you and your left foot into a lunge position, a good distance away from the box.

Keeping your body in a strong upright position, bend your left knee, keeping your heel flat on
the floor, until your back knee gently touches the floor.

Push back up to the start and repeat.

Beginners should start with eight reps on each side for three to four sets, to get used to the movement pattern. Once you’ve mastered this, hold a dumbbell in each hand by your sides, increasing the weights as you get stronger. Advanced lifters can work inside a rack and backload a barbell.

Sushi implies vinegared rice - it is not a reference to the crude fish. Whoever considered joining it with crude fish, cured ginger and wasabi in the majority of its great differed structures is a virtuoso.

Hardware: You will require a sushi-production moving mat.

Prep. time 30Serves 8

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Fixings

255g sushi rice

55ml oz mirin

340g sashimi quality fish

5 sheets nori sushi sheets

5 spring onions

3 tsp wasabi glue

Readiness technique

Flush the rice extremely well under frosty water. Deplete altogether and put into an expansive pan that has a top. Pour more than 1 half quart of water. Convey to the bubble and permit to stew for around 25 minutes or until almost all the water has been retained. Expel from the warmth, cover with a top and permit to remain for 10 minutes.

At that point tip the rice onto an expansive level clean plate. A metallic is most likely best as it will help the rice chill off speedier. Dress the rice with the mirin, turning as often as possible as this helps the rice to cool. At that point fan with a fan or a magazine until the rice is room temperature (not fundamental but rather very credible).

To make the sushi take a Japanese bamboo sushi tangle and place a sheet of ocean growth on top. Have a little bowl of water to hand. Dunk your fingers in the water before you touch the rice. Spread the rice more than 75% of the ocean growth, take a little rice at once and push it to the edges leaving a layer about ½ cm thick. Leave the quarter the uttermost far from you plain.

Next spread a little wasabi in a line somewhat unbalanced closest to your body. Take after with a layer of fish, a spring onion and a bit of cucumber. Move up the bamboo tangle gradually, tucking in the nearer end of the sushi move to begin a roll and press gently with both hands. Expel the move from the tangle and leave to sit with the joining edges downwards. You can wrap in stick film and keep in a cool place until you are prepared to serve. Try not to put in the refrigerator as this dries out the rice.

To serve, utilizing a delicately dampened sharp blade to tri