How to do lunges Bashny.Net

The absolute advantage of the attacks is that this exercise can be useful to those who have reduced flexibility in the hip or ankle, which makes panoentung deep squats impossible.

Doing lunges can work on each leg separately with a deeper magnitude than the classic squat (talking about athletes who do not have a sufficient level of flexibility or have consequences of some injuries do not allow them to squat).

However, along with its usefulness attacks also have a fairly sophisticated technology, which you must understand before you begin learning the exercises.

As the attacks on a place different from the attacks in motion and what kind of attacks better?

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The first is to say that both types of attacks work the same muscle group. However, it is also important to remember that they are stressing the muscles a little differently. Include both variations in Your training program for maximum effect.

Lunges — this is a great exercise that strengthens the quadriceps, and the gluteal and calf muscles.

Lunges work the two main muscle groups:

1) the hip extensors, including the gluteus Maximus and hamstrings,

2) the knee extensors, which consist of four muscles, known as quadriceps.

Muscles involved during the attacks — those same muscles that are involved during squats; however, as we said above, lunges allow you to develop a large amplitude. This is especially true for those who have problems with flexibility.

Bodybuilders are known to sometimes neglect less visible muscle groups, since they focus on training the larger and more notable of them. Muscles resulting in inner thigh and adductor outer thigh, are examples of groups of muscles which is usually overlooked. Despite the fact that they are relatively small and barely noticeable, they solidly add to the stability of the hip and total mass of the thigh, and are crucial to athletic performance. Attacks can make a significant contribution to their development.

The specificity of lunges on the spot

Phase lowering involves strong eccentric tension in the gluteal muscles and quads as Your body performs a lowering (the body weight is fully shifted onto the straightened leg). The back leg is not significantly involved, except for support and balance.

Attacks in motion

Attacks in motion is a more challenging variation of the lunge, where your legs get heavy load. Remember that you should not do lunges in motion, if You have not yet managed fully to master the technique of attacks on the spot.

Important during the execution of the attacks is the vertical retention of the body, and also keeping the Shin perpendicular to the floor.

 

Also fun: 11 great stretching exercises

How to do hyperextension

 

Attacks can make a significant contribution to the development of the bottom of the body, because this is the basic mnogoetajnoe exercise, however, the weight of the attacks is usually a lot less weight in squats.

Remember also that the weight of the weights must increase very slowly, because the attacks require more effort on balancing and coordinating movement.

 

P. S. And remember, only by changing their consumption — together we change the world! ©

Source: vk.com/sport_stat?w=wall-25740422_176533