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Archive for April 25th, 2010

Lunge is a great strength builder for anyone, not just those who go into bodybuilding world, but everyone from runners to cyclists. This is one of the most important exercise for the thighs and buttocks. Of course this is also very good to be done by women is not it?

In the implementation of the lunge exercise, you should always try to keep the body as straight as possible to minimize pressure on the back.

The fun of the lunge is that there are many varieties you can do, and this is a benefit to enhance your practice variations and make your workout more fun.
Here is some form of exercise you can do:

FORWARD LUNGE

Step forward as far as you can with your right foot, bend your right knee and push your body back to square one.
Muscles worked: the front and back of thighs and buttocks especially

Note: Make this exercise harder to go further or more bend the knee to lunge deeper, or by trying to accomplish more repetitions per minute without sacrificing distance.

LATERAL LUNGE

Step to right with right foot, bend your right knee and push your body back to the starting point. Try to keep your feet parallel to each other.

Muscles worked: As a forward lunge, this exercise is also good to train the front and rear thighs and buttocks, but will put extra pressure on the inner thigh.

Rotation LUNGE

Step to right with your left foot and turn the legs and hips to the left towards you to lunge. Keep your right leg straight and left leg facing you doing lunge.

Muscles worked: As another lunge, this exercise also trains the front and back of thighs and buttocks, but will put extra pressure on the hip rotator muscles deeper.

Note: Try rotating through approximately 90 degrees. In other words, if you’re facing “North” to turn around “the West” through the “Southwest” or diagonally back to left.

REVERSE LUNGE

Lunge variations are most effective and the safest is the reverse lunge. The effects on the muscle is the same, but the reverse lunge reduce the load on the knee because the knee can not exceed the toes. Start with your feet shoulder width apart, body straight. Take a step slow and controlled Step backwards. When your feet touch the floor, continue the movement by lowering your hips so that your front thigh becomes parallel with the floor. At this point your knees to move forward must be placed directly over your ankle or slightly behind your feet. Your front foot should point straight ahead, and your knees should extend stretch the hip flexor muscles. After achieving the most comfortable position, slide the balance forward and then press the back of your legs while narrowing the position of your feet forward. When you have returned to its original position, repeat with other leg movements. During the reverse lunge, your body weight centered primarily on your front foot, which remained silent, making it easier to keep your balance.

The exercises above will burn maximum calories, shape and add your muscle mass as well as providing an excellent cardiovascular benefits. For that, keep practicing and enter your lunge exercises in the menu!