We already wrote about the basic exercises on the muscles of the legs , thighs and buttocks .Lunges forward – this is the best way to impact on the buttocks and thighs, which generally can be imagined.
What are the benefits of lunges with dumbbells
1. When it is satisfied the most tense muscles of the buttocks, thighs and abdomen . At least the muscles involved such as the ventral lateral, dorsal, soleus, the gastrocnemius, rhomboid.
2. Lunges with a barbell or dumbbells are not intended to set weight and increase muscle volume. Basically, using them is drawn relief body, standing dumbbell press.
3. Also exercise trains and motor skills coordination lunges forward of movements, vestibular apparatus.
Related article: ” vertical block Thrust ”
Equipment or how to do lunges
So, we turn to the proper technique execution.
1. Exercise is performed in 3 sets of 10-15 reps on each leg.
2. Stand erect, legs slightly bent and are slightly wider than shoulder width. In the hands holding one dumbbell.
3. Right foot forward Step into and carry weight on it.
3. fix in this position. Both legs should be bent at a right angle. Hind leg knee should not touch the floor!
4. Then straighten the front leg and go up, putting his left foot to the right. Repeat the motion again.
It is also possible to carry out attacks on the spot. To do this, just do not put your back foot to the base, and return it to its original position.
Related article: ” Dumbbell bench press standing ”
Tips and tricks
And now let’s talk about what you should pay attention in lunges forward the performance of a given element.
1. should warm up before exercise to you. Stretch the muscles, which focuses in the exercise.
2. In the course of not lower look down, so you will be more difficult to keep the balance.
3. By the way, the stability, the rear leg is just for him, it can not push off or put weight on it.
4. Breathing will be easier this way: when lowering – inhale while lifting – exhale.
5. The angle of the bent legs should always be 90 degrees.
Embodiments of the attacks on their feet
In this item, there are several options for performance.
1. Head we looked at – it is in motion with an average weight.
2. You can also do lunges in place with light dumbbells.
3. Another option – hind leg is on the bench, holding dumbbells not more than 5 kg each.
4. It is also possible to perform an lunges forward exercise in moving more weight. Then you pump up and increase in volume also leg muscles. Technique is the same as in the classical variant with dumbbells execution. Below you can see how it looks, as well as watch a training video.
Related article: ” Exercise Crossover ”
That’s all you needed to know about such an important element as forward lunges with dumbbells. If you ever thought that your ass is not enough relief, beautiful or convex, this exercise will help to remedy the situation.
Related article: ” How to build the hands of the house? ”