Among the exercise equipment, dumbbell is one of the most common equipment, and dumbbells are used in many kinds of movements. Lunge is a good movement, and among lunges, there are freehand lunges, dumbbell lunges, etc. So, what is the standard movement of the dumbbell lunge? Let’s learn about standard actions together.
Dumbbell lunge standard action
1. Hold a dumbbell in each hand, step one leg back about 60 centimeters, keep the upper body upright, and let the arms hang naturally on both sides of the body, palms facing each other. This is the starting position of the movement.
2. Keep your upper body upright, lower your body, and inhale at the same time. Keep your balance until your back knee is close to the ground. Pay attention to the knees of the front legs not exceeding the toes and the calves being almost perpendicular to the ground.
3. Then mainly use the heel of the front foot to exert force, keep the upper body upright, return upward to the starting position, and exhale at the same time.
4. The above is a complete action, repeat the action to the recommended number of times.
Benefits of dumbbell lunges
1. Strengthen balance
Because the "dumbbell lunge" is performed unilaterally, it can effectively train the body's balance just like other unilateral training movements. This is closer to daily activities and helps prevent injuries.
2. Avoid spinal compression
"Lunge" usually involves holding dumbbells in both hands against the sides of the body. It does not put pressure on the upper body spine like other fitness movements, so "Dumbbell Lunge" is suitable for fitness novices who have no foundation in physical strength. would be more appropriate. Although we should not completely avoid spinal compression, as this will not strengthen the muscles related to the spine, safety should be paramount for those new to fitness or those who have suffered injuries, and occasionally reduce the compression of the spine to help Recovery and avoidance of burnout.
3. Strengthen core muscles
The correct "dumbbell lunge" should keep the upper body upright, and the muscles of the whole person should be tightened accordingly, which will help strengthen the stability of the core muscles and better prepare for heavy weight fitness training.
4. Improve the use of hip muscles
SomeFitness practitioners are unable to effectively exercise their hip muscles to highlight the lines of their thigh muscles. This may be due to over-tightening of the hip flexors. The correct "dumbbell lunge" can balance this over-tightening state, thereby improving the use of the hip muscles.