Lunges with dumbbells in hands or with the post on shoulders – excellent exercise. It helps to work chetyrekhglavy and gastrocnemius muscles, the popliteal sinew forces to work strongly, strengthens almost all muscles of the lower body. However many athletes ignore it, considering too simple and almost useless. Not truly neither the first, nor second judgment. Lunges - it exercise the efficiency of which depends first of all on the technical accuracy of performance.
It is required to you
- - post or dumbbells;
- - platform 30-35 cm high.
Instruction
1. To lunge the straight line, get up directly. Legs together. The post lies on trapezoid muscles around the seventh cervical vertebra. If you use for burdening of the dumbbell, hands have to be freely lowered. If work is conducted without strengthening by weight, then put hands on the waist.
2. Take the right leg the step forward. The knee has to be bent at right angle. The left knee behind almost touches the floor. You hold the case directly, the look before yourself. Be late in that position for two seconds and return to the home position. At first all approaches for one leg, then for another are carried out.
3. The return lunges are carried out also from the flat stance. Get up directly, legs together. Take the step back. At the same time lower the case that the right knee was bent by 90 degrees, and left has to concern the floor almost. Lower the case slowly within two seconds. Having fallen, record the position for two seconds. Make a start and return to the home position.
4. To enhance efficiency of lunges them it is possible to add with work on the eminence. Direct lunges begin with the step forward, the leg is put on the platform. At performance of the return lunges the initial position – the stance on the platform. The step backward is carried out from the platform on the floor.
5. Requirements to the technique are identical for all of types of lunges. The knee of the front leg shouldn't be bent stronger, than to the corner in 90 degrees. Otherwise load of the knee joint repeatedly increases. During the work with weight it threatens with the serious trauma.
6. Control that during exercise performance the knee wasn't displaced to the right or to the left. For this purpose mentally draw the line through the second toe and the knee. This line has to coincide with the direction of the movement.
7. In operating time with the case is powerful and muscles of the press have to be strained. These muscles control all movement from beginning to end and help to keep the case motionless and direct.
8. Don't use too big weight for performance of lunges. It prevents the body to keep balance and breaks technology of performance. Even with the average weight the lunges perfectly strengthen all muscles of the lower body.
9. Try to use for return to the home position generally work of the leg remaining on the place.
10. Don't change the arm position in time of the movement. Especially it concerns work with dumbbells. Hands have to be freely lowered. Pulling up of hands with dumbbells is the serious mistake up.