Lungs are the main body exercise, ideal for construction force, levyand flexibility. But to prevent planus and target muscles from different angles, it is very important to be organized in this composition Change of lungs to a normal state. In this article, we will learn the five most of the most effective type: static luang, walking lunge, curve lunge, side drilling and reverse lunge.
With your starting or developed rise, these actions begin with your quaduries, gels, vibrations and core in new ways in new ways.
Why the lungs are important for strength and stability
Lungs One-sided exerciseSo they work on one leg at the same time. This will help the following:
- Muscular imumentality
- Improve the hip, knee and ankle stability
- Increase joint mobility
- Athletics work and strengthening daily routine patterns
5 effective lunge change
1. Static Lunge
What is this: The feet are in captivity, which will turn down and over again and over again.
The muscles worked: QUADRIPS, Vibrations, Gelles, Calves
Profit:
- Great for the assessment balance and control for beginners
- If properly adapted to the knees, have little exposure to the knees
- Easy to change with weight or weight
How to do this:
- Separating one leg forward and in the other.
- Pour your body down, raise both knees to 90 degrees.
- Stand up your toshso and your front knee flatten with your footcrow.
- Click on your front panel to return to the initial position.
- Repeat 8-12 reps before replacing the feet.
2. Walking
What is this: The dynamic version of the Lunge dynamic, which contains a real movement patterns.
The muscles worked: Squares, glautos, calves, core
Profit:
- Improves coordination and balance
- The hip increases the movement of ankle
- Problems Each step is core
How to do this:
- Start getting up together with a leg.
- Step forward with a foot and get down.
- Slide your back leg to bring to the next step.
- Pick up the steps forward.
3. Close Lunge
What is this: Lunge change behind the back legs of the back legs.
The muscles worked: Glutus media, quats, additions, vibrations
Profit:
- Very good to achieve the goal IlluminateIt helps to stabilize hip
- Helps to prevent knee walhus (inner knee fall)
- Adds different bodily training
How to do this:
- Highly lift and step diagonally in the left side of your right foot.
- Pour your body to a curve, align the front knee.
- Standing and replacing the sides.
4. The side handle (lateral lunge)
What is this: The frontal plane who steps towards the side, not forward or backwards.
The muscles worked: Internal numbers (additions), squares, rectangles, vibrations
Profit:
- The lateral hip will increase mobility
- Frequently enhancing an inner internal muscle
- Very good for athletes who need laterity agile
How to do this:
- Heart the foot hips.
- Turn the right to the right and push your hips back.
- Lift your left leg straight and breast.
- Slide right leg to return to get back. Repeat on the other side.
5. Reverse Long
What is this: Places less stress on the previous knee.
The muscles worked: Quats, gluts, vibrations, calves
Profit:
- Easier on the knees compared to the lungs forward
- Improves balance and improves main control
- It is very good to coordinate less than the spread of less forward
How to do this:
- Start getting up together with a leg.
- Step back with your right leg and get down.
- Stay upright on the ankles and chest.
- Click on your front panel to return to the beginning. Repeat on another leg.
How to add things without a bax
For beginners:
- Static in the lungs and reverse lungs (8-10 repds per leg).
- Focus on equilibrium and shape before growth.
For hypertrophy (muscle growth):
- Tracked lungs and curved lungs (3-4 grains of 10-12 reps per foot).
- Add dumbbell or barbell to join again.
For power:
- Use heavy weights with less reps (3-8 reps 3-8 pieces) less than heavy weights.
- Slowly, emphasize controlled actions.
For functional or sports sessions:
- Mix walutsums with side lungs and luxury paints or pletetries.
- Follow in districts to improve agility and coordination.
For district or highworking:
- Add a 20-30 seconds of walking or walnuts to the full body.
- Rest to lift the heart rate.
For common fitness or mobility:
- Use only five Lunge change in body weight.
- Focus on movement, management and interval.
Final tips for transfer
- Always always heat your knees and your ankles before you transfer
- Follow your previous knee with your previous knee to prevent stress
- Start only from the body; Add dumbbell if your form is solid
- Do not rush to Rush, pay attention to control, state and correct depth
Conclusion
Lungeye change offers a dynamic, multilingual approach to increasing the strength, mobility and improving the quality of action. You just start or you lift experienced, adding that five Lunge species, stronger and smart exercise.
