A lunge is the human body position whereby one leg is positioned in front of the other leg with the knee bent. Lunges are done by weight-trainers and athletes when exercising or training for sports.
The aim of lunges Workouts is to sculpt and strengthen the thighs, hips, and buttocks.
There are many types of Lunges workout, below we have listed some of them.
TYPES OF LUNGES
Body Weight lunge
To do this Lunge makes sure you have enough space in your workout area. With this type of lunge, you put your hands on your hips and stand upright making sure your shoulders are pushed backward. Position your right leg in front of your left leg slowly lowering your body until your front knee is bent at 90 degrees. Also, read more on Do Squats Make Your Bum Bigger?
Lunge with biceps curl
With this, you’ll need a pair of dumbbells. Hold the two at arm’s length making sure your palms are facing each other. Stand straight and push the pair of dumbbells up and down keeping your body firm on the ground.
Take a Barbell and place it on your shoulders and then place your right leg in front of your left leg making a point of keeping the torso engaged and straight and then lower your body towards the floor making sure you are balanced. Then push Yourself back up and repeat the steps.
The forward lounge targets muscles in the abdomen, hips, and legs. With forwarding lunge you simply step forward with one leg bending your body until your thigh is parallel to the floor, then you stand up and do the same with the other leg. Also, read more on Easy Home Exercises To Lose Belly Fat For Women.
Rear lunge focuses on the quadriceps and the gluteal ib the buttocks. You do the same as in the forward lounge, except you step to the rear rather than the front meaning you bend the forward leg until the thigh is parallel to the floor and then bend the rear leg until the knee almost touches.
WHAT MUSCLES DO LUNGES WORK?
The lunges work all of the quadriceps muscles in the thighs by using smaller steps forward. All the quadriceps work together to extend the knee during the upward phase of the movement.
Gluteal muscles are worked on when doing lunge movements achieved when taking large steps.
Here the abdominal muscle is compressed to support and protect the abdominal walls during the lunge movements. The obliques work to keep your torsi upright and stable when you move your hips from side to side with each lunge step.
Lower leg Muscles
The soleus muscles and the gastrocnemius of the calf are both worked on differently during the lunges workouts. The soleus is worked in the rear leg to plantarflex while the gastrocnemius is used to dynamically stabilized the knees through the exercise.
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