Lunge ago, performance technique which muscles work

Lunges - this is an exercise that is too often ignored or left in a minimum volume at the end of the workout. All due to the fact that they are completely uninteresting and pretty hard to do, they are not designed to work muscles and visible in order to develop the right technique, it takes a long time enough. Nevertheless, they should pay more attention, because it is an ideal base for functional training.

Despite the fact that the attacks and forth, back and focused on the same muscles (buttocks, thighs and calves), yet there are some significant differences. Performing a lunge backward (or reverse lunges), you will find yourself in an ideal position for the knee. Under this option, exercise the body is in a more natural position and the weight falls on the area above the heel, which significantly reduces the risk of injury.

This exercise is excellent not only for those who are committed to building the perfect body, but also for the people involved in such sports that require speed and power. It is often present, for example, in the daily workouts of sprinters.

Do you want to achieve significant results? Perform lunges back.

Which muscles are working?

• The gluteus maximus. The largest and most effective hip extensor. When driving back muscles contract to keep his balance - this is called an eccentric contraction.
• Quadriceps. These muscles regulate the bending and stretching of the knee joint. During attacks greatest burden falls on quads, therefore, it is best to feel the front of the thigh.
• Hamstrings. The work of this group of muscles occurs at times actively, that is, when you do a lunge back. A taut muscle hamstring - it is half the work on the way to a beautiful and strong legs.
• hip flexors - the total term for the lumbar and iliac muscle. Hip flexors help to start moving back and prevent falling. Reverse lunges - the best way to strengthen these muscles, without reducing their mobility.

What are the advantages?

As mentioned earlier, the exercise "lunges back" is not the most fun, but it works wonders when it comes to driving the tone thighs. The main advantage - it is, of course, what is involved in the execution of a sufficiently large number of muscle groups, but that's advantages do not end there:

• movement of one leg to help identify and correct deficiencies in the strength and mobility of each leg separately.
• During the attacks on the thigh is parallel to the floor, thus there is work the knees, similar to the case of deep squats.
• Lunge ago, as a rule, to a lesser extent load knees, so this exercise is great for people with weak knee joints, or those who are recovering from injury.
• A larger range of motion allows maximum work out your muscles.
• even perform bodyweight lunges back can increase muscle strength.
• are activated those muscles which are often stagnate during long sedentary work. Therefore, in order to increase flexibility and reduce the risk of spasms and numbness in the muscles, perfectly suited attacks ago.

How do I do? Start

This exercise is not only one of the most effective, but also one of the most traumatic. It is often possible to observe people at the gym, which seemed to follow techniques, but initially taking the wrong position. Lucky if incorrect posture just not all target muscles are involved. Therefore, to begin with Practice this technique with its own weight, and after the attacks, grasp the back with a barbell or dumbbells.

Determine where should the knee is

If this exercise you absolutely unknown, use the bench. Stand facing the bench, touch the right knee. Make the left foot a big step back. Tap the left toe of the floor and lower the knee to the ground, as if about to kneel. Chest unfold, body tilt slightly forward. Note the position of the right knee with respect to the ankle - angle should be 90 degrees, no more, no less. It does not matter whether you do a lunge backward or forward, pay close attention to this issue. Bench in this case is used to prevent movement of the knee forward. In the same way you can get up against the wall, but it is important to ensure that the knee does not reach back.

Identify the rear thigh to

Once you have identified the position of the front knee, it is important to put the back and thigh. For this use an elastic band or expanders stably attached to the support point. Take a step left foot back and lower the knee to the floor. Keep left knee at the bottom, do not let us drag away the tape itself forward, you should feel the muscles work. Then, a little away; left hip forward - this is the best position. Practice in front of the mirror without supporting material, and then move directly to the classes.

Types of attacks back

Lunges back can be performed both with its own weight, and with the weights. As a weighting agent usually use either dumbbells or a barbell.

Barbell can take more weight, but if you have a weak back or there are problems with the spine, it is best to discard this embodiment.

With dumbbells easier to maintain balance, but if your goal is to build muscle mass, greater weights to take here will not work. It would just be awkward.

In order to involve more muscle groups when training with own weight can add body turns sideways or lifting hands up. However, be aware that this option requires good coordination and sustainability.

Let's training

Regardless of whether, with what weight are you doing lunges back performance technique has remained largely unchanged:

1. Stand with your feet shoulder-width apart hold. Keep your back straight, look straight ahead, so it's easier to keep your balance.
2. On the inhale pull the leg back and descend as low as possible to the floor, but not touching his knee.
3. On the exhale, rise slowly return the leg to the starting position.
4. Do 10-15 reps on one leg, then the other.
5. The optimum number of sets - 3-4.

If you are doing lunges with dumbbells back, keep them on each side at arm's length if the pole - the shoulders, as well as in the classic squat. For convenience, lunges with a barbell is better to put the equipment on the rack, rather than on the floor - it will not only save time, but also reduce the load on the spine, because it can be easy to make an injury at large scale, is simply wrong stooping to put the bar on floor. You can do the exercise in static fails leg back, but in this case will require much more effort to distribute the load correctly.

Output

Now that you know what the attacks back, how to do them with the maximum benefit for all groups of muscles and why this exercise was isolated as an individual.

But remember, attacks - is a big load on the knee joints, and if you have recently suffered an injury or have chronic diseases of the joints, you should consult with an expert before adding exercise to your normal workout. Lunge is always possible to find an alternative, and health - no.