The lunge is a well-known exercise, and it is also a simple and easy exercise. Regularly doing the lunge has many benefits, such as exercising muscles, strengthening the legs, etc., of course, in addition to these, There are still many benefits. So, what are the benefits of doing lunges regularly? Let’s take a look at the benefits of lunges!
Benefits of the lunge
1. Exercise muscles
The lunge is a comprehensive training movement for the glutes and legs. During the movement, Muscle groups such as buttocks and legs are greatly stimulated, such as quadriceps, gluteus maximus, gluteus medius, hamstrings, gastrocnemius, core muscles and other muscle groups can be exercised to varying degrees.
2. Enhance leg strength
Lunge squats are one of the most important strength training movements. They are particularly effective in exercising leg muscles. Correct lunges can strengthen the legs. strength.
3. Strengthen physical fitness
Lunge squats are also very helpful in improving physical fitness. Strength training of core muscles and lower body are all key points for forming physical fitness. Therefore, practicing lunges can build a strong physical fitness.
4. Improve sports safety
Most natural movements of the human body, such as carrying, running, climbing, etc., are dominated by the lower limbs. The most commonly used muscles for climbing are the legs. muscles. If the muscles of your legs are not strong, your legs may become weak when climbing mountains. If you force yourself to walk, you may injure your knee joints. If you lose your balance, you may fall and fall. Therefore, when performing lower limb exercises, it is best to exercise the leg muscles first, so as to be safer and improve your athletic ability!
Standard lunge movements
1. Point both front and rear toes straight ahead (the second toe faces forward).
2. Rotate the hip joint of the front foot outward to allow the butt to exert force (let the knee touch the third to fifth toes).
3. Internally rotate the hip joint of the rear foot to clamp the butt forward (turn the pelvis to the front, and allow the front hip muscles to be stretched, so that the knee and the second toe of the rear foot are in a straight line forward) , not too inward).
4. Keep your upper body straight and keep your abdomen tucked away without arching your waist (this allows the front hip muscles to be stretched).
5. Imagine that your head is extended upwards and your chin is tucked in during the entire movement (this can lengthen your spine, straighten your thoracic spine, and naturally retract your shoulders back to the normal position of the joints).
6. The descent process is straight up and down. Imagine that the knee of the back foot touches the floor lightly.