Lunges: The Ultimate Exercise for a Knackpo
Execute lunges correctly
In the starting position, place your legs about hip-width apart and place your hands on your hips. Then you make a big lunge with your right foot and bend your legs so far, until your left knee almost touches the ground, Your right thigh should be parallel to the ground and your right knee should be vertical above the heel.
Make sure your back is straight and stays calm throughout the exercise. Then you push yourself up again and repeat the exercises in a fluid movement, After 20 repetitions you can change the leg.
Which muscles are stressed with lunges?
First and foremost, your glutes are trained with the lungs, so the lunges are excellent, to form a crackpot, In addition, you use lung muscles in your thighs and strengthen your core muscles.
Lunges: Common mistakes
If your thighs and thighs are at an acute angle to each other, this will cause your knees to protrude above your toes and the knee joint is overused, To avoid this, you should not fall below an angle of 90 degrees.
In addition, many athletes commit the mistake that you Upper body during the lunges back and forth, During the entire exercise, however, only your legs should move.
Different variants of lunges
If you master the lung perfectly, you can Increase difficulty slightly, Make sure that you continue to do the exercises correctly and your upper body stays upright.
Variant 1: Lunges with weights
To intensify the training, for example, you can incorporate a kettlebell or dumbbells in your workout. Hold them either in front of your chest or let your arms hang down next to the body with the weights in your hand. The weights should not be too heavybecause the higher the weight, the more your knee joint is loaded.
Variant 2: Side lunges
At the side lung you do a big step asideShift your weight to your right leg and lower your buttocks. Then you push yourself off the ground with your right leg and return to the starting position. With this exercise, you mainly train the inside of your thighs. Change leg after 20 repetitions.
Variant 3: reverse lunges
In this exercise you will do the lung backwards. This means that you do not make the lunge step forward, but backwards. Pay attention to the fact that your back is straight and your legs are not at an acute angle to each other.
Variant 4: Lunges crosswise
For this lung variant, you stand shoulder width and make an oblique step backwards with your left foot so that he can crossed your right leg, Go down so far that your knee almost touches the ground and then return to the starting position. Then you repeat the lung on the other side.
