No matter who you are, you want to have a good figure, and how to get it can actually be done based on fitness exercises, such as dumbbells lunges, etc. But no matter what kind of fitness movement there is, there are essentials. I believe many people don’t know the essentials of dumbbell lunges. So, what are the essentials of dumbbell lunges? Let’s learn about dumbbell lunges together.
Standard action essentials for dumbbell lunges
1. Step forward with your left foot, lift the heel of your right foot, and hold dumbbells in both hands.
2. Slowly bend the knees to lower the body until the knees of the hind legs are about to approach the ground and return to the starting position. Repeat with the left leg in the same way. This is a complete movement.
3. Hold a dumbbell in each hand with your straight arms hanging naturally at your sides or with a barbell on your shoulders. Hold the dumbbells in both hands and place them on your shoulders with your elbows bent. Stand with your feet hip-width apart, look forward, lift your chest and tighten your abdomen.
4. Take a step forward with one foot and squat down so that the knee joint and ankle joint are on the same vertical line. Straighten the other leg back and distribute the weight evenly on both legs. Lower your hips, bend your back legs and squat down until your knees are close to the ground, then pause and return to the original path.
Wrong action: Not raising head and chest, arms are weak.
Precautions for dumbbell lunges
1. In the initial movement, the center of gravity is in the center of the legs. During the movement, always keep your body upright, tighten your core, and try to control the knee joints of your legs at about 90°.
2. The upper body should always remain upright and the center of gravity should be vertically downward. The body cannot lean back or forward. When squatting vertically, the front leg and calf should be perpendicular to the ground, and the knees should not exceed the toes.
3. The role of lunges is also reflected in the muscle exercises used to maintain body balance when doing this action. Therefore, the initial imbalance of the body is the entry point of exercise and should be paid attention to.
4. The span should not be too small to avoid instability of the center of gravity and limited leg movement. When the span is large, the back legs should be kept as straight as possible during the squat; when the span is small, the front legs should be The knees can be pushed forward.
5. During the lunge squat movement, the muscles exercised at different spans of the legs are different. The larger the span, the more emphasis is placed on exercising the quadriceps, biceps femoris and gluteus maximus at the same time. XiaoyuejiExercise the quadriceps.