Lunges are great exercise for your legs. You will get better results from them than any other type of exercises. However, they do not work all muscles equally well. Some muscles don’t benefit at all from these exercises. Therefore, it is best to perform only some types of lunges or only certain parts of the body with these exercises.
The following list contains the main benefits of lunges:
1) Your leg muscles become stronger.
2) You develop flexibility in your lower back and hips.
(They strengthen your hip flexors).
3) These exercises improve balance and coordination.
(Strengthens your abs, glutes, hamstrings and calves).
4) Your heart rate increases during these exercises.
(It helps to keep your blood pumping throughout the day).
5) Your lungs expand when you breathe out.
(These exercises increase oxygen intake into your bloodstream).
If you want to learn more about how to perform lunges correctly, read my article How To Perform A Proper Lying Lunge.
If you want to target your glutes, quads, hamstrings and calves, you should perform lunges. You can also do these exercises while holding dumbbells (from both sides).
These exercises will help you to develop your ankle flexibility and increase your hand-eye coordination.
These exercises are often used as a warm up exercise before a leg workout. It is important to keep your back straight during these exercises.
Do not bend forward or backward excessively. It is best to use a mirror to ensure that you are keeping proper form during these exercises.
You can also perform lunges at home, at the gym or while you’re out on a jog. For example, if you do not have access to a gym, you can simply put your hands on your hips and take steps in each direction.
Lunges are often used to strengthen the muscles in your thighs. They are a lot more effective than regular squats in this regard.
You must be careful not to overstrain your muscles when you perform lunges. Start off by using a lower weight or by simply using your body mass to lift yourself up. You can increase the weight over time as your muscles become stronger and more toned.
You can also do lunges with dumbbells in each hand. Hold the dumbbells at your sides.
Hold them with your palms facing outwards. This will help to prevent injury and it will keep you from dropping the dumbbells during the exercise. If you hold them with your palms facing inwards, there is a good chance that you will drop them.
Walking lunges are also a great exercise. You can hold the dumbbells as described above.
Take small steps as you lunge forward with your front leg and then bring your back leg forward to meet your front leg. Make sure that your steps are match up with the beat of your favorite songs. This will help to keep you motivated and it will also help to keep you from getting bored.
Lunges can also be performed by stepping forward with either leg. Some people like to alternate legs each rep, while other people prefer to just step forward with one leg and then the other leg on consecutive reps.
Lunges can also be performed with kettlebells. Hold a kettlebell in each hand.
Keep your arms straight at all times. If you are just starting out, you can hold the kettlebells at your side.Once you are more comfortable with this exercise, you can hold the kettlebells up over your head. This is a more advanced variation of this exercise so you should not attempt it if you do not have the proper experience and training.
When you are first learning how to do lunges, it is a good idea to have someone there to spot you in case you drop the weight behind you.
Always lift with your legs and push with your arms–never do the opposite. Keep your back straight (Do not bend forward or backward excessively).
Face forward the entire time. Keep your head up and your eyes looking straight ahead of you. Exhale when you are lifting the weight. Inhale when you are returning the weight back to the ground. Keep your movements steady and fluid and do not swing your body excessively. Make sure to keep the weight balanced–do not shift all your weight to one side or the other. Maintain good posture. This will ensure that you do not hurt your back.
Always start out with a lower weight until you master the proper form for this exercise and then increase the weight gradually.
If you suffer from low blood pressure or some other condition that requires you to walk with your head tilted downward or if you have a bad back, then you should speak with your physician before performing this exercise.
Your lungs and heart should work harder during this exercise than they do during a normal day of activity. If you do not feel your lungs and heart working harder, then you are not working hard enough.
Lunges can be performed with dumbbells or barbells. You can also perform walking lunges with dumbbells or kettlebells.
Proper form is important when doing exercises that involve lifting weights. It is always best to have a trained professional show you the correct way to perform an exercise before trying it yourself.
Have someone show you the proper way to hold a dumbbell and then practice that a few times.
Stand with your legs hip width apart and bend your knees and have a slight bend in your elbows. Hold the dumbbell with both hands so that it is in front of your torso.
Performing walking lunges can be a great way to burn fat and firm up your legs. You will need to do some stretching before you begin this exercise, however.
Always have a spotter nearby when you are doing this exercise.
While lunges are primarily a leg exercise, they can be dangerous if you do not take the proper safety precautions. Always use good judgment when performing any exercise.
You will need to get the go ahead from your doctor before starting this or any other exercise program.
Place your right foot forward and bend both knees until your knee is at a ninety degree angle. Your back heel should remain in place and your left foot should be back with the ball of your foot on the ground.
Your right knee should be at a ninety degree angle and your left knee should be slightly bent. Hold this position for a moment and then return to the starting position by pushing off with your right foot while straightening your legs. Do this for about ten seconds and then switch to the other leg by placing your left forward and doing the same motions with it.
To do walking lunges properly you must use good form. This means that your back should remain straight and not bend forward or backward excessively.
Your head should also remain in a straight position rather than nodding up and down. Keep your arms at your sides and your shoulders back. Hold the weight in your hands but do not swing the weight excessively.
Include variety in your program by changing it every few months. By keeping your muscles confused you will prevent them from adapting to a specific exercise or activity and thus they will continue to improve.
This is known as progressive overload and by continuing to challenge your muscles in this manner they will get bigger and stronger in the long run. The exercises included here are just suggestions and you can feel free to change them however you like as long as you continue to challenge your body in new ways. For instance, you could change the bench press to standard or incline dumbbell presses or even a barbell chest press. The important thing is to select an exercise that works the chest and then perform it with maximum effort. The same concept applies to all of the exercises here.
Sources & references used in this article:
The Horse Killers by J Hawkes – Conjunctions, 1990 – JSTOR
by Susy Natal, Nick Tumminello| 02/27/19 by E Cressey
” They’re closin’up girl land”: female masculinities in children’s fantasy by A Balay – Femspec, 2010 – search.proquest.com
10. Teasing as language socialization and verbal play in a white working-class community by HRB Sprint – t-nation.com