Lunges with dumbbells. Technique exercises, tips and tricks
Lunges with dumbbells help to create attractive forms in the hips and buttocks. Exercise is effective if strictly adhere to the rules for its implementation. It is noteworthy that this type of exercise does not require special conditions and complex equipment.
What muscle groups are working on loss
The main muscle groups involved in the exercise are the muscles of the buttocks, thighs and press. With a lower intensity, but still work effectively: longissimus dorsi rhomboid muscle, small and large gluteal, abdominal transverse, gastrocnemius, soleus muscle and leads. Exercise is part of the relief. In terms of its coordination is considered to be difficult.
Preparation for the exercise
Before starting lunges with dumbbells, it is recommended to do the exercise without complications in a warm-up, as well as to learn to keep your balance. The main thing - to learn the technique, and then add the burden, then we will get the desired result. Initial recommended dumbbell weight for women is 3-5 kg, male - 8-10 kg. be sure to do stretching and warm up your muscles before exercise. This will avoid injuries.
Lunges with dumbbells are not recommended for people with knee problems. Also, in case of problems with the vestibular system, performing this exercise, you should be careful.
You must now learn how to do lunges with dumbbells correctly. Feet need to put each other at a distance of 50 cm, they must be parallel to each other. Then, both hands need to take a dumbbell. It is important to ensure that the back was always straight and gaze directed forward, otherwise lunges with dumbbells will be cumbersome and inefficient. Dumbbells should keep the bottom in the straight hands, you can also pick them up at shoulder level. You should start with a step forward, not forgetting on the straight back. Then the front leg to bend to the angle between the thigh and lower leg became straight. It is important to ensure that the foot of the second leg to stand still and not move. The knee should be at a minimum distance from the floor without touching it.
After a short pause is necessary to return to the starting position, taking a step back exposed foot forward. Therefore, you should turn to train both legs. Legs can be changed after each repetition, and after each approach. Not much difference.
Types of exercises
Lunges with dumbbells can be done in many different ways. For example, the Bulgarian attacks do not differ from the standard technique exercises. However, they will need a bench. To it is necessary to stand back, resting on her lower leg hind leg. Then you can begin to squat thrusts as in classic.
Another option - walking lunges. They are perfect to create beautiful patterned legs. After each outburst of attaching the supporting leg must be coached to, then making it as a step forward. This technique lunges with dumbbells involves performing 10 moves in one direction and then have to turn around and make the 10 steps in the opposite direction.
The following exercise is suitable for those who have mastered classical lunges with dumbbells. Technique does not differ from the standard, but one condition: the movements are performed in the opposite direction. Here you need to do step is not forward but backward. To increase the complexity and efficiency of the exercises you need to do lunges with dumbbells. Technique, however, remains the standard. Dumbbells should be chosen depending on the level of training.
In order to eliminate the problem areas in the thigh area and pull them inside, you can do lunges to the side. As the weights can be chosen as a dumbbell or barbell, but then it should be raised on the shoulders. To perform this exercise, you need to take a starting position, with your feet together. Then, the right or left foot to take a step to the side and sit on his leg. It is important to ensure that the supporting leg remains straight. Rise to the starting position should be at the expense of muscle coached legs. Then you can repeat the attack on the second leg.
Tips & Tricks
Warming up and stretching - are the two main things that can not be neglected before training. They can reduce the risk of injury. Immediately prior to the attacks need to do a few repetitions of trial without dumbbells. You need to keep the back straight and do not slouch before the end of the exercise.
The load has to go on working leg exposed forward, and the body should rise only by working her muscles.
The Secrets of
To complicate lunges with dumbbells for the buttocks, you can put your front foot on a small hill. Then, in the lowest point of the buttock muscles will work as efficiently as possible.
Legs raised in a single line, make it impossible to keep the balance. They need a bit diluted by the parties.
Back leg should always be on your toes and front foot, on the contrary, you need to keep, not looking up from the floor. This will allow to keep the balance and distribute the load correctly. At the highest point of the most important to straighten the body and legs.
When lifting the back foot can not help, it minimizes the effectiveness of the exercise.
For better balance may be slightly expand the toe of the working foot in.
Exercise is not recommended since large weights without the appropriate level of fitness. Otherwise, you can get a stretching and damage to the knee.