Exercise “Attacks”: how do the options and tips

Exercise Attacks

We already wrote about the basic exercises on the muscles of the legs, thighs and buttocks. Lunges exercise – 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 exercise 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.

The best exercises for the leg muscles

Plie squatsReduction legs sittingLeg extensionBulgarian attacksLeg press in the simulator

Reduction legs sitting
plie squats
Bulgarian attacks
leg extension
Leg press in the simulator

Lunges exercise with dumbbells, performance technique

Step forward lunges with your right foot. The stride width is approximately 80-90 cm. Bend the right leg at the knee and sit on it as if. In the lower part of the movement, the thigh should be parallel to the floor. The back, supporting leg should be slightly bent at the knee.Lunges exercise

Vigorously pushing off from the floor with your right foot, return to the starting position (standing straight) leaning forward lunges. Then step forward with your left foot. Bend your left knee and sit on it. Further, vigorously push off this foot from the floor and return to the starting position. And so on. Perform this way, alternating legs, the right amount of repetitions for each leg.

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, increase biceps in volume 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.


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 exercise 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 forward lunges 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.

That’s all you needed to know about such an important element as forward lunges exercise with dumbbells. If you ever thought that your ass is not enough relief, beautiful or convex, this exercise will help to remedy the situation.



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Author: admin