Benefits of Lunges

In our daily life, we go up and down stairs, take the bus or subway, and squat every day. When we do these movements, they are similar to the movements of lunge. Lunges are basic movements we do every day, and lunges are relatively easy to master. They do not require any equipment to assist you. You can do lunges in a small space in your free time.

Benefits of lunges: 1. Improve balance. Because lunges are performed unilaterally, they can effectively train the body's balance just like other unilateral exercises. This is closer to daily activities and helps prevent injuries.

2. Avoid spinal loading: The lunge is usually performed by holding dumbbells in both hands and leaning against the body. It does not put pressure on the upper spine like other fitness exercises, so the lunge is more suitable for fitness beginners who do not have a foundation in physical strength. Although we should not completely avoid spinal compression because that would not strengthen the muscles associated with the spine, safety should still be the top priority for fitness novices or those who have been injured. The spine should also be deloaded occasionally to aid recovery and avoid overwork.

3. Strengthen the core muscles. The correct "lunge" should keep the upper body upright, and the muscles of the whole body should be tightened accordingly, which helps to strengthen the stability of the core muscles (core stability) and better prepare for heavy weight fitness training. 4. Improve the use of hip muscles. Some fitness enthusiasts are unable to effectively train their hip muscles to highlight the thigh muscle lines. This may be because the hip flexors are over-tightened. The correct "lung step" can balance this over-tightened state and improve the use of the hip muscles. The key points of the movement are to start with the body upright, and move one leg back so that the stationary leg becomes the front leg in the lunge; keep the body straight, head and chest high, the hip, knee and ankle of the front leg are all at 90 degrees, and the knee and toes of the back leg should be pointing to the ground. How many lunges should you do every day? Any movement needs to be gradual. Please gradually increase the amount of exercise. Generally speaking, you can do 100 lunges each time. You won’t sweat a lot after training, at most you may be a little out of breath. If you keep doing it, even a stairwell that few people go to can become your personal gym!

<<: What is the recipe for beef in fitness meals

>>: How long does it take to build chest muscles by doing push-ups?