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The lunges, strides or lunges” They are a exercise of strength training used for strengthen the muscles of the legsincluding the quadriceps, hamstrings, buttocks and the twins. They also improve balance, coordination, and core stability. If they are carried out constantly, they are perfect for ending the hateful cellulitis. Next we tell you how to do lunges correctly.
What are lunges?
The lunges, or lunges in Spanish, are a type of exercise performed to strengthen and tone various leg muscles. He basic movement of a stride involves stepping forward, backward, or to the side with one foot, then bending both knees to a 90-degree angle, keeping the upper body straight. Then, you return to the starting position and repeat the movement with the other foot.
Lunges are a very versatile exercise. They can be performed with body weight alone, or they can be add weights to increase intensity.
They can also be varied to work different muscles; For example, side lunges work the adductors (inner thigh muscles), while forward and back lunges focus more on the quadriceps and glutes.
It is always important to do the lunges with the correct technique to avoid injury. This includes keeping your back straight, not letting your front knee extend past your toes as you go down, and maintaining your balance as you move.
How to do lunges correctly
Here we leave you how to do basic lunges:
- Initial position: Begin standing with your feet hip-width apart and your hands on your hips or hanging by your sides.
- lunge movement: Take a step forward with your right foot, keeping your torso straight and your gaze forward. Bend your knees and lower your body until your right knee is at a 90 degree angle and your left knee is almost touching the ground.
- Return to the starting position: Press through your right heel to return to the starting position.
- Repeat: Now, repeat the movement with the left foot forward.
How many lunges do you have to do a day to be effective?
This would be a repeat. Depending on your fitness level, you can do multiple sets of lunges, for example, three sets of 10 to 15 reps per leg.
Remember that it is important to maintain proper form when doing lunges to avoid injury. This includes keeping your torso upright, not allowing your front knee to extend past your toes, and making sure your back knee is off the ground.
If you are new to exercise, you may consider working with a trainer or fitness expert to learn the correct technique.