What is a lunge?

Lunge is an exercise of leg enlargement that focuses on the muscles of a quadrilateral, hamstring and gluteal muscles. To perform exercise, the person starts with his legs or shoulder width and proceeds forward with one leg, lands on the heel of the front leg and bends his knee at an angle of 90 degrees to the fingers. The movement is completed by a person returning to a permanent position and can be repeated several times, either on one leg or alternating legs.

There are many variations of basic lunge. A longer version in which the knee of the hind leg touches the floor and the knee of the front leg bends at an angle less than 90 degrees, focuses on the gluteal muscles; The shortened version focuses more on quadriceps. However, shorter movement places unnecessary knee load and most healthcare workers are not recommended. There is also a forward version - performed as walking, but with the knee brought parallel to the hip between movements - and reverse versions, worked asThe Walking One just backwards.

other variations include rotary versions, a combination of forward movement and the rotation of the hull; Drop version, starting with the width of the leg shoulders apart and crossing one leg after another as the hips drop; and the version with knee clarification, similar to the forward, in which the person performs a lunge with his hands on the sides and hugs the shiny knee to the chest between the lungs. In addition, the side version can be an excellent stretching variation. Alongside the lunge is performed by getting off the permanent position, pulling the heel and reinforcing the knee - again - again by an angle of 90 degrees above the leg -S shoulder or elbow. For increased flexibility and movement range, the side movement should be held for at least 20 seconds and then repeat on the opposite leg.

While the body's body weight is an effective resistance for a beginner, an advanced or semicolon may decide to hold dumbbells in hand or weighted dumbbell on the top of the shoulders for the nextDPOR. However, the most important thing is to maintain the form and correct contraction of the gluteal muscles. This applies to the basic lunge and all variations of the lunge that includes walking and moldings. The added contraction of the abdominal muscles during the lunge can help maintain the mold and further condition the core of the body.