1
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I hope you can make more use of your spare time and practice every day, which will bring good results! But any action needs to be done step by step
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Lean your right leg to the left and take a big step behind
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Step lunge this action can exercise the hips, hips, core and inner thighs
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Action Essentials: stand with your feet together, and place your hands on both sides of your hips or behind your head
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In addition, it can activate the core and stretch the hip flexors
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Oblique back lunge and slide jump this action adds the benefits of efficient aerobic exercise on the basis of lunge
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You can start practicing these movements without using instruments
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The front leg pushes the body up to restore the body to its original position
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Oblique backward lunge can increase the rotation of trunk and hip joint while exercising hip, hip, core and inner thigh
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Action tips: stand with feet shoulder width apart and put your arms on your side
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Chest open, back straight, knees bent, hip down
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Step forward on the other leg, alternating sides
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At most, you may be out of breath-
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Switch sides
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Strengthening these muscle groups is very important because well-developed legs and hips can reduce the damage to the knee caused by running
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Action Essentials: stand with your feet together, and put your hands on both sides of your hips or naturally on your side
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Alternate left and right legs
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After training, you won’t sweat a lot
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Running professors concentrate on serving runners and provide training, rehabilitation and equipment! Lunge is one of the essential movements in strength training and stretching of runners
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2
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Because lunge is closer to running than squatting, lunge is a special training method close to running
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These muscles work together to pull the body forward and speed up the sprint
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3
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Bend one leg to step forward, do bow and arrow step, pay attention to the action of hip joint in the process of stepping, and bend the front leg to the thigh parallel to the ground
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You can choose one or more to practice at will
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There are many variations of lunge
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Another advantage is that lunge does not need any equipment and can be practiced anytime, anywhere
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During the lunge, keep your weight on your core muscles to avoid excessive shaking or leaning back and forth
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Bend your knees and squat until your front legs and thighs are parallel to the ground
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If you want to increase resistance later, you can use elastic bands, barbells, dumbbells and other free weight instruments
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You need to transfer your weight from one leg to the other
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Thank you for your message and sharing
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Today Xiaohong introduces four variations of lunge
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Take a big step forward with your right leg while landing on your left knee
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Walking with bows and arrows brings the same benefits as walking with bows and arrows
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Push your right leg up and bring your left leg forward
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Then jump to the left and lean back, and then return to the initial position
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You won’t be bored by doing the same actions all the time
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To sum up, lunge is a very practical running training action
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Generally speaking, you can finish 100 lunges at a time
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4
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Action tips: put your hands on your side
Restore to the original position, and then change sides
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During the training process, it will greatly challenge your balance, proprioception and dynamic flexibility, which can effectively improve your running skills than squatting
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Take a big diagonal step with your left leg tilted to the right, and swing your hands to the left
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Therefore, it can help you improve your coordination and balance, and exercise the quadriceps, hamstrings, hips and hip flexors at the same time
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Please gradually increase the amount of exercise
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Lunge is an asymmetric standing action
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He has proved with facts that in addition to the training of running itself, some strength training is also helpful to improve the performance
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