In fitness movements, the lunge is a very beneficial action. Of course, the lunge is also very effective, but there are still many things to pay attention to in the lunge, such as the essentials of the movement. I believe there are still people who can do the lunge correctly. Got it. So, what is the most correct way to perform a lunge? Let’s learn about the essentials of the action together.
Key points of lunge movements
1. Preparation movements
If you want to do lunges, you must first find a relatively flat ground. , it is best to have moderate softness and hardness, otherwise it is likely to hurt the joints. If there are really no conditions, at least it should be relatively flat. After finding a good place, first stay upright, then take a big step forward with your left foot. The specific distance can be kept so that your thighs are parallel to the ground, your knees and toes are in a straight line, and then your right leg is straightened back, as support point.
2. Start exercising
When we are ready, we can start the formal exercise. In fact, the exercise process is very simple, that is, under the premise of the original posture, jump, put the left leg during the jump, and move the right leg forward to look like the left leg. In order to maintain balance, the two arms can be stretched out parallel to the ground, or they can be clenched into fists and placed on the waist, depending on your situation. But the upper body must be kept upright and not swaying.
Notes on lunging
1. It is best to use a barbell instead of dumbbells for lunging exercises, otherwise the upper body will tend to lean forward.
2. To practice, you can first fix one leg and move forward, and then switch to the other side after exhaustion, or you can alternate legs and move forward.
3. The lunge is different from the lunge leg press. The forward leg should be retracted after each movement. Do not fix the position of your feet and bounce them up and down.
4. The forward distance is very important. When the opening distance is small, focus on improving the quadriceps strength, but the distance should not be too small, otherwise it will put too much pressure on the knee joint. When the opening distance is large, the strength of the hips, quadriceps femoris, and biceps femoris can be comprehensively improved, but the distance should not be too large, otherwise it will put too much pressure on the hip joint and span root.
5. While squatting, move the center of gravity forward. The two should be synchronized. Standing up and moving the center of gravity backward should also be synchronized.
6. Squat down until the knee of the back supporting leg touches the ground and then stand up, but you should not use the reaction force of the knee to stand up.