In fitness movements, Dumbbell lunges are a famous and effective movement, and regular training of dumbbell lunges has many benefits for people, but dumbbell lunges Walking lunges are also very particular, but many people don’t know how many in a group. So, what is the best number of dumbbell lunges for one set? Let’s find out how many there are in a group.
How many dumbbell lunges are there in one set
A group of about 10-15 people.
Usually, when practicing dumbbell lunges, do a group of 10-15 for each leg, alternately, and rest for about 1-2 minutes between groups.
Do a few sets of dumbbell lunges
At least 3 groups.
Although to achieve good results with dumbbell lunges, the quality of movements is the first priority, but on the basis of ensuring quality, the quantity must be up to standard. You must do at least 3 groups of dumbbell lunges once. If you have good physical fitness and previous If you have a fitness foundation, you can increase the number of groups appropriately. Of course, you still have to decide according to your actual situation.
How long to hold the dumbbell lunge
At least 2 seconds.
Generally speaking, after the standard dumbbell lunge movement is formed, you need to maintain the posture for 2 seconds, and then slowly rise back to the initial posture. Only in this way can you effectively stimulate the muscles of the buttocks, legs and other parts, and obtain good exercise effects. .
Essentials of dumbbell lunges
1. Stand upright, with your feet shoulder-width apart, holding a dumbbell in each hand, and your arms hanging naturally on both sides of your body, palms facing each other. This is the starting position of the movement.
2. Take a big step forward with one leg, then bend your knees and squat down until the knee of your back leg is close to the ground. Pay attention to keeping your upper body straight during the squat, and the knee of the front leg should not go past the toes.
3. Use the heel of your front foot to stand up, and at the same time step forward with your back foot and repeat the previous action. Alternate legs for the recommended number of reps.